First time? Check out the Training Guide
Happy Friday, fellas!
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
A1) Plyo Push-up To Plate
3x5 demo
A2) Dumbbell Goblet Squat Jump
3x10 demo
A3) Plank Shoulder Tap
3x10 (5 ea side) demo
B1) Incline Dumbbell Bench Press
Half-Half-Full x5x5 demo
*1/2 rep + 1/2 rep + 1 full rep = 1 rep
5 reps per set. 5 sets.
B2) Neutral-grip Pull-up
5xMax-2 (leave 2 in the tank each set) demo
C1) Cable Flies
2x45 seconds of good, controlled reps demo
*The purpose of counting time and not reps here is so you can focus on the chest working, not the reps.
C2) Straight-arm Lat Pulldown
2x45 seconds of good, controlled reps demo
D1) Neck Flexion
3x10 w/ 3-sec hold @ top of each rep demo
D2) Plate Pinch Press
3x30 sec w/ 1-sec hold @ the top demo
E1) Plank
3x1:00-1:30 demo
E2) V-Up
3x10-15 demo
DEVELOPMENT:
1. Take a cold shower first thing upon waking.
2. Post what questions you have about supplements!