Saturday, 12/18/21

yates

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.

demo

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!

demo

F) Rolling DB Tricep Extension

3x12

1xMax + Rest Pause

*Same protocol as the curls!

demo

DEVELOPMENT:

1. Cold shower first thing upon waking, as always!