January 23rd, 2019

Chest and Back – Power 
Shoulders and Arms – Hypertrophy
Part A stays similar throughout the cycle. Track these metrics

***Regarding the Part A movements on Mondays, I will be updating this section with some “advice” and guidelines for the last few weeks of the cycle for “week of 1/28” programming. So continue to follow the below protocols for this week of training and expect some minor changes for next week

A. Alternate Movements:
Throughout the entire cycle, do not increase weight unless you can complete ALL SETS with at least 1-rep left in the tank. Focus on SPEED of the concentric (lifting) and controlled eccentric (lowering).

Bench Press – 8 sets of 3 reps
Rest 1-2 min
Bent over Barbell Row – 8 sets of 5 reps
Rest 1-2 min

B. Giant Set x 3 Rounds
Same weight for all movements UNBROKEN for 45 reps
First set lighter, then last 2 rounds at same heavier loading
Some people may just hold a 5-lb plate in each hand… others will need to use Dumbbells

15 DB Lateral Raises
15 DB Front Raises (till arms create 45-degree angle toward ceiling)
15 Strict Standing DB Press
Rest 2-3 min

C. DB Lateral Raises – 2 sets of 10-12 Reps
All reps with 2-sec pause at top of rep

D. 2 Rounds:

One-Arm Banded Pushdowns x 12-15 Reps (per arm) (videos below)
Rest 1 min
Alternating DB Curls (palms up) x 16-20 Reps (8-10 per arm)
Rest 1 min
One-Arm KB Tate Press x 8-10 Reps (per arm) (see video demo)
Rest 1 min
Plate Curls x 10-12 Reps (with 1-2 sec SQUEEZE at contraction) (see video demo)
Rest 1 min

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