4/24/25

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 - 6 sets x 3 reps

Set 1 - 3 reps at 82.5% of 1RM

Set 2 - 3 reps at 90% of 1RM

Sets 3,4,5+6 - 3 reps at 82.5%

#2  BB Incline Bench Press - 4 sets

Set 1 - 9 reps 

Set 2 - 6 reps

Set 3 - 3 reps

Set 4 - as many reps as you can

Sets 1,2+3 are regular tempo.  Add weight for set 2+3, then stick with 

that weight for set 4.  For set 4, take 5 seconds to lower the weight, 

and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 3 rounds of:

Goblet Squat                             25 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           15 reps

Regular Pushup                       35 reps

DB Ground to Overhead           10-15-20 reps each side