Part A and B repeat in similar capacity each week. Track these metrics
A. Push Press OR Push Jerks OR Split Jerks
Week 3 = 3 sets of 2 reps (one rep less than last week; add weight)
(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. For each exercise below, complete:
Build quickly to heavy set of 8 reps
Followed by a few min rest, then a backoff set with 30% less
45-Degree Torso Bentover Barbell Rows
Narrow-Grip (Weighted) Push-ups (elevate hands to scale movement)
D. 12-8-8-8
Barbell Bench Press
Lat Pulldown
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