A. Push Press OR Push Jerks OR Split Jerks
Week 2 = 3 sets of 3 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. Barbell Rows (touch and go to ground)
6-8 Reps Every Minute x 6 Minutes (@ approx 12-15 rep weight)
D. Alternate Movements x 2 sets each:
You can expect the second set of each to be much harder due to same-muscle pairing
Barbell Bench Press x 6-8 Reps (@ 10-12 rep weight)
Rest 1-2 min
DB Fly/Press Hybrid x 10-12 Reps (@ 15-rep weight)
Rest 1-2 min
E. One Round:
Same weight for both sets, despite less reps on second set
Row 15/10 Cals (male/female)
12 Reps Incline DB Tricep Extensions
Row 15/10 Cals (male/female)
8 Reps Incline DB Tricep Extensions
Rest 3 min
10 Burpees
12 Reps Incline DB Curls
10 Burpees
8 Reps Incline DB Curls
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