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We will be ending support for Algiz Black on the website at the end of the month, so get signed up on the app!
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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
DEVELOPMENT:
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