First time? Check out the Training Guide
B) Plyo Push-up
*Rest 30 sec between sets
C) Swiss Bar Incline Bench Press
1x4 @ RPE 7
2x4 @ RPE 8
3x4 @ RPE 9
*If you don't have a swiss bar, use a regular barbell. If you have been feeling fatigued or sore in the shoulders or chest, use dumbbells and perform 8 reps every set instead of 4. Please heed this advice, this is my way of personalizing the training for you guys based on how you're recovering!
*Remember, if you don't understand RPE, there's some info on it in the training guide. If that isn't comprehensive enough, there are a lot of articles there about what it is.
D) Dumbbell Lateral Raise
1x14 ea arm @ RPE 7
1x14 ea arm @ RPE 8
2x14 ea arm @ RPE 9
*Get a good rhythm going between transitioning from the incline press to the seal rows and back. Try to minimize your rest time today, even if weight takes a hit.
E) Rolling DB Tricep Extension
F1) Weighted Neck Flexion
F2) Forearm Plank
4x 1:00 min
*Do less or more time depending on ability, but set a goal for each set!
1. Reflect on the last few weeks of training. We are headed into a deload week and then Evan and I will be unveiling an entirely new block the following week which i'm very excited about. We're gonna make scary fellas out of all of you.