10/7/25

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 (heavy)

Set 3 - 16 reps back down at 90% 

#2  Do 3 rounds of: 

EZ Curl Bar Nosebreaker - 16 reps

Standing BB Curl - 16 reps

#3  Do 3 rounds of:

Goblet Squat                             24 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           12 reps

Regular Pushup                       24 reps

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

✅ 10/11/25 5:30pm