April 2nd, 2019

Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press (see video demo)
3 sets of 6 reps
*Increase weight from 3×9 last week

B. Alternate Movements:
3 sets of 8 reps for each movement
*Increase weight from 3×10 last week

Barbell or DB Seal Rows (barbell version) (DB version)
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. Towel Pull-ups (alternate side to side each rep)
SEE VIDEO DEMO

Choose Rep scheme based off “Max Standard Pull-ups Unbroken”

>20 Pull-ups = 6 sets of 8 reps
15-19 Pull-ups = 6 sets of 6 reps
10-14 Pull-ups = 4-5 sets of 6 reps
5-9 Pull-ups = 6 sets of 4 reps
3-4 Pull-ups = 6 sets of 2 reps
2 Pull-ups = 8 sets of 1 rep

For those that cannot do Pull-ups, scale with one of the below options and use one of the above “rep/set targets” based on the difficulty of your chosen scaled movement

Rack Pull-ups
Band-Assisted Pull-ups

D. Alternate Supersets x 2 Rounds:

Wide-Grip Upright Row to Face x 10-12 Reps  (see video demo)
Superset DB Lateral Raises x 12-15 reps (see video demo)
Rest 2 min then proceed to DB Flies

Flat DB Flies x 10-12 reps
Superset Two-Pushup Burpees x AMRAP 30 sec
Rest 2 min then return to Upright Rows

PART E OPTIONAL, depending on fatigue

E. Superset x 2 sets each:

EZ Bar or Barbell Squat-Sit Preacher Curls x 10-12 reps (see video demo)
Lying DB Tricep Extensions x 10-12 reps (see video demo)
Rest 1-2 min

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