First time? Check out the Training Guide
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
DEVELOPMENT:
1. Take a cold shower first thing upon waking.
2. Post what questions you have about supplements!