A. Push Press OR Push Jerks OR Split Jerks
Week 2 = 3 sets of 4 reps
(choose movement, stay consistent week to week)
The majority of people should choose PUSH PRESS
(more muscle stimulation with less technical proficiency needed)
B. Alternate Movements x 3 sets each:
Both movements in 6-12 Rep Range
Pause Incline DB Bench Press (all sets @ 21X1 tempo)
Rest 2-3 min
Strict Pull-ups (Rings or Bar; stay consistent week to week) (all sets @ 21X0 tempo)
Rest 2-3 min Rest 2-3 min
Scale Pull-ups as needed to meet rep range via below options
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
C. 2 Rounds:
6-10 Reps Incline DB Squeeze Press
8-12 Reps Standing DB Hammer Curls
50 “strokes” on Bike as quickly as possible
Rest 2 min
6-10 Reps Incline DB Squeeze Press
8-12 Reps Standing DB Hammer Curls
15/10 Cal Row (male/female; hard effort)
Rest 2 min
D. Superset Movements x 2 sets each:
This is essentially a “mechanical” dropset, where you will perform the Rear-Delt Sweeps close to fatigue, and then do the Rows with the same weight. Similar movement, but pulling from a stronger position closer to the body will allow you to accrue more quality reps.
Face-Down Rear Delt Sweeps x 15-20 Reps
Incline DB Rows x 10-15 Reps
Rest 1-2 min
E. 5-4-3-2-1
Devil's Press
10 Reps DB Lateral Raise
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