6/10/24

Warmup - Do 2 rounds of:

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

Go heavier than your top set of 15 reps from 6/4/24.

Leave about 3 reps in reserve.

#2  BB Incline Bench Press with a 2 second PAUSE 

at the bottom of each rep

1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.

#3  Do 3 rounds of:

BB Row                                 15 reps

Regular Pushup                    35 reps

Goblet Squat                         50-35-20 reps

DB Suitcase Carry               100 meters

BB Curl                                 20 reps

DB Thruster                          10-25-40 reps

For the suitcase carry, it is one DB.  

Switch hands at 50 meters.