Thursday, 10/28/21


First time? Check out the Training Guide

Some shoulder, light bench, and tricep work today. Two more days of deload week and then we are back at going heavy again!

I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A1) Alternating Front/Lateral Raise

3x10 light demo

A2) Bench Plyo Push-up

3x10 demo

A3) Plank Shoulder Tap

3x10 (5 ea side) demo

B1) Shoulder Press

4x6 @ 70-75% 1rm demo


B2) Neutral-grip Pull-up

4xMax-2 (leave 2 in the tank each set) demo

C) Close-grip Bench Press

4x10 @ 65% 1rm bench press demo

*Remember, close-grip doesn't mean hands touching! Check the demo video to see what I mean. If you have bands, I recommend using 45% of 1rm bench + light bands.

D) Crucifix Hold

2x45 seconds demo

E) Rear Delt Partial Swing

1x25 demo

F1) Dumbbell Rolling Tricep Extension

3x30 sec of max reps demo

F2) Prone Neck Extension

3x15 demo

I highly recommend getting a neck harness to make this easier and more efficient. I like this one from EliteFTS


1. Take a cold shower first thing upon waking.

2. Post what questions you have about supplements!

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