11/12/25

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 - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for the day

Set 2 - 8 reps at top weight for the day (moderately heavy)

Sets 3,4+5 - 8 reps back down at 90% 

#2  Do 4 rounds of: 

EZ Curl Bar Nosebreaker - 8 reps

Standing BB Curl - 8 reps

#3  With a partner, do:

Goblet Squat                         160 reps

Inverted Row                         120 reps

Regular Pushup                     200 reps

DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps is the TOTAL

FOR BOTH PARTNERS. Finish all the reps of goblet squat before you

move on to inverted row.  Finish all the reps of inverted row

before you move on to pushups, etc. Divide up the reps between

partners however you want.  

✅ 11/15/25 1:15 pm