9/25/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for the day

Set 2 - 16 reps at top weight for the day (moderately heavy)

Set 3 - 16 reps back down at 90%

Leave room to go heavier on 10/1 and 10/7. 

#2  Do 3 rounds of: 

EZ Curl Bar Nosebreaker - 16 reps

Standing BB Curl - 16 reps

#3  Do 2 rounds of:

Walk 150 meters with one heavy dumbbell

Air Squat - 50 reps

REST one minute

Run - 200 meters

BB Push Press - 20 reps

REST one minute

DB Row - 20 reps each side

Double Under - 60 reps

REST one minute

For the dumbbell walk, carry it any way you want.  

✅ 9/26/25 11:50am