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. 2 Rounds:
One-Arm DB “Sweep” Rows x 12-15 Reps (per arm)
Rest 1-2 min
DB PJR Pullovers x 12-15 Reps
Rest 1-2 min
Plate Curls x 15-20 Reps
Rest 1-2 min
Plate Overhead Tricep Extensions x 15-20 Reps
Rest 1-2 min
D. 4 Rounds:
10-12 Reps DB Lateral Raises
Immediately into….
AMRAP 30 seconds of Two Push-up Burpees
Rest as long as needed to ensure QUALITY/UNBROKEN Lateral Raises
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