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
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
F1) Dumbbell Rolling Tricep Extension
3x30 sec of max reps demo
F2) Prone Neck Extension
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!