Daily Workout: December 20th, 2019

Part A and B repeat week to week. Track these metrics

All sets should have minimal pause/rest at the top of the rep

Tempo should be controlled and consistent



A. Alternate Movements x 4 sets each:

For each exercise, complete:

3 x 12-18

+ 1 x 12-18 (@ 15-20% less; all m/m connection focus)



Close-Grip Barbell Floor Press

Rest 1-2 min

Neutral Grip DB Seal Rows

Rest 1-2 min



B. Alternate Movements x 4 sets each:

For each exercise, complete:

3 x 14-20

+ 1 x 14-20 (@ 15-20% less; all m/m connection focus)



DB Z-Press

Rest 1-2 min

DB Curls

Rest 1-2 min



C. Alternate Paired Supersets x 2 Rounds:

For Push-ups, choose variation to challenge the rep range (see below)



Push-ups x 10-15 Reps

Barbell Hang Muscle Snatch x 8-12 Reps

Rest 2 min



Push-ups x 10-15 Reps

Straight-Arm Banded Pulldown x 12-20 Reps

Rest 2 min



Push-up Variations

Hands-Elevated Push-up

Standard Push-up

Parallette/Ring Push-up

Feet-Elevated Push-up

Clapping or Dynamic Push-up

Weighted Push-up



D. Alternate x 2 Sets each:



Incline DB Rows x 10-15 Reps

Rest 1-2 min

Incline EZ or Barbell Tricep Extensions x 10-15 Reps

Rest 1-2 min