A) Bench Press
1x5 @ RPE 7
1x5 @ RPE 8
3x5 @ RPE 9
*You should be executing this lift with a 1-sec pause on the chest. No bouncing here!
B) Dumbbell Floor Press
2x20 @ RPE 10
*You will probably get less than 20 reps on the second set if your first one was truly an RPE 10. That's okay!
C) Chin-up Negative
*Add weight if you can!
D1) Incline Face Down Rear Delt Fly
D2) Rear Delt Partial Swings
*Remember, you can go pretty heavy on these, so don't skimp on the weight.
E) Rolling DB Tricep Extension
5x8 w/ 30-sec rest between sets
F) Abdominal Circuit
Heel Tap Crunch x30 (15 ea) demo
Toe Touch Crunch x30 demo
Forearm Plank x 1:00 demo
*Note how on the forearm plank, the athlete is rounding their back by tucking their hips in. That is the correct way to plank!
1. Cold shower first thing upon waking. As long as you wish. I just rinse off for maybe 10 seconds. Better wakeup than meth. (So i've been told!)