DB Reverse Fly - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press - regular tempo - 3 sets x 15 reps
Set 1 - 15 reps at 90% of your top weight for today
Set 2 - 15 reps at top weight for today
Set 3 - 15 reps back down at 90%
Go heavier than 5/23, but try to leave at least 1-2 reps in reserve.
6/4/24 will be a max set of 15.
#2 DB Incline Bench Press - regular tempo
1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps
Add weight each set.
We are looking for as full of a range of motion as possible each rep.
Go as light as necessary, to go as deep as you can at the bottom of each
rep, then lock out at the top of each rep.
#3 With a partner, do 4 rounds of:
Regular Pushup 25 reps
Inverted Row 15 reps
Goblet Squat 25 reps
Double Under 35 reps
DB Hammer Curl 15 reps
Burpee 15 reps
Only one partner is working at a time.
Partner A does 25 pushups, then Partner B does 25 pushups. Then
Partner A does 15 inverted rows, then Partner B does 15 inverted rows, etc.
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