A. Alternate Movements x 4 sets each:
Bench Press – Reps 15-12-10-8 (increasing)
Rest 1-2 min
Bent over BB Rows – Reps 15-12-12-12
(15 reps lighter, then 3 x 12 at same weight)
Rest 1-2 min
B. Alternate movements x 4 sets each:
*Stay a few reps shy of failure on your final set of each movement to begin the cycle
One-Arm DB Rows (knee on bench) – Reps 15-12-10-8 (increasing weight)
Rest 2-3 min after both arms
Dips – Reps 10-8-6-4 (increasing difficulty)
Rest 2-3 min
C. Superset Movements x 4 sets each:
Incline DB Bench Press x 6-8 reps
Strict Pull-ups x 6-8 reps (add weight or scale as needed to meet rep range)
Rest 2-3 min
D. Incline DB Curls – Reps 15-12-10-8 (increasing weight)
+ Drop set after the final set of 8 reps
(Drop set = Reduce weight 20-30% and continue to fatigue)
E. Climb as high as possible in Rep Sequence in 8 minutes:
DB Power Cleans x Reps 2-4-6-8-10 etc…
Two Push-up Burpees x Reps 1-2-3-4-5 etc…
