Don't forget to post your performance in the comments! Remember, I use this data to progress the program!
First time? Check out the Training Guide
A) Parallel Bar Support Hold
2x Max Hold
*Rest 1 min
How long can you hold yourself up?
B) Banded Barbell Row
5x10 FAST reps demo
*45s rest
C) Standing (or seated) cable fly
3x12
1xMax + Rest Pause
*On the final set, do as many reps as you can. Rest 10 seconds, then do as many as you can again. Do this two more times for a total of 3 rest-pauses.
D) Plate Pinch Press
2xMax reps demo
*3-sec hold @ the top of each rep
E) Dumbbell Hammer Curl
3x12
1xMax + Rest Pause
*Same protocol as the cable fly!
F) Rolling DB Tricep Extension
3x12
1xMax + Rest Pause
*Same protocol as the curls!
DEVELOPMENT:
1. Cold shower first thing upon waking, as always!