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 3 sets each:
Both movements in 12-18 Rep Range
Close-Grip Barbell Floor Press
Rest 1-2 min
Neutral Grip DB Seal Rows
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
DB Curls
Rest 1-2 min
C. Reps 10-20-30 For Each Movement:
Use approx 15-20 RM difficulty for each exercise. This will mean you can make the first set of 10 reps unbroken and will more than likely need to rest briefly during the rounds of 20 reps and 30 reps.
***Note there is no “15-20 RM” for Burpees. Just do them 😉
Burpees x Reps 30-20-10 (reverse order from other movements)
Straight-Arm Banded Pulldown
Banded Tricep Pushdowns
D. Barbell Face Pulls
2 x 15-20
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