A. Alternate Movements x 3 sets each:
Close-Grip Barbell Floor Press x10-12
Rest 1-2 min
Sled Pulls x10
Rest 1-2 min
B. Alternate Movements x 3 sets each:
Both movements in 14-20 Rep Range
DB Z-Press
Rest 1-2 min
Neutral Grip Cable Row
Rest 1-2 min
C. 5 Rounds:
First round lighter, easier effort; final 4 rounds around 2 reps of failure
For each exercise start with a load that allows for close to 20 Reps. Then expect significant rep reduction set to set as fatigue accumulates (90-sec of rest is insufficient recovery).
DB Fly/Press Hybrid x 10-20 Reps
Wide Grip Lat Pulldown x 10-20 Reps
Rest 90 seconds
D. Shoulder Complex x 2 Rounds:
All 48-60 Reps should be UNBROKEN with the SAME WEIGHT for all exercises
(err on the side of being too light versus too heavy. You can always increase for the second round)
12-15 Reps Bentover Reverse Flies
12-15 Reps DB Front Raises (both arms at same time)
12-15 Reps DB Upright Rows
12-15 Reps DB standing Overhead Press
Rest 2-3 min between Rounds
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