Daily Workout: October 14th, 2019

A. Push Press OR Push Jerks OR Split Jerks

Week 2 = 3 sets of 4 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 Bench Press

Build quickly to ONE TOP SET of 6-8 Reps

Then complete 2 sets of 8-10 Reps @ 15-20% reduced weight



D. Barbell Rows (tough and go to ground)

Build quickly to ONE TOP SET of 8-10 Reps

Then complete 2 sets of 10-12 Reps @ 15-20% reduced weight



E. Superset Movements x 3 sets each

All sets for 8-12 Reps

First set lighter (feel it out, find proper loading)

Then two heavier sets



Incline DB Curls

Incline DB Tricep Extensions