May 6th, 2019

Day 2 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press (see video demo)
2 sets of 10-12 reps @ 90% of weight for 15 reps

B. Alternate Movements:
2 sets of 10-12 reps @ 90% of weight for 15 reps for each movement

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

C. EMOM x 12 min (alternating):
For all movements, choose a weight/difficulty that allows 5+ reps in reserve

Incline DB Bench Press x 7-9 Reps  (see video demo)
Strict Pull-ups OR Rack Pull-ups OR Band-Assisted Pull-ups x 4-8 Reps (videos below)
Face-Down Incline Rear Delt Flies x 12-15 Reps (see video demo)

Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups

D. Alternate Movements x 2 sets each:

Standing DB Curls x 10-12 Reps @ weight for 15+ reps (see video demo)
Rest 30-60 sec
Banded Pushdowns x 12-15 Reps @ resistance for 20 reps (see video demo)
Rest 30-60 sec

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