Friday, 2/24/22

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First time? Check out the Training and Warmup Guide HERE

More volume work today, directing our focus to the delts, traps and lower pecs! If you aren't trying to lose weight or lean out, this training phase would be a great time to increase your food intake for growth. 

A1) Depth Plyo Push-up

3x5 demo

A2) DB Windmill

3x3 ea side demo

B) Decline DB Bench Press

2x10 @ RPE 7
4x10 @ RPE 8 demo

Use your close-grip bench grip.

C1) Seated DB Shoulder Press

1x8 @ RPE 6
1x8 @ RPE 8
3x8 @ RPE 9

C2) Pull-up

5xMax-2 (leave 2 in the tank each set)

D) Seated DB Shrug

4x15 light w/ 1-sec hold @ top demo

E1) Barbell Upright Row

4x8 @ RPE 8 demo

E2) DB Skull Crusher

4x12 demo

F) Side Plank

3x0:30s ea side demo

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