Thursday, 11/11/21


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) Wall Chest Pass

3x10 demo

A2) Burpee

3x10 demo

B) Shoulder Press x1 + Push Press x2 + Push Jerk x3

Work to a heavy set of the complex over the course of 5-8 sets demo

C) Incline Close-grip Dumbbell Bench Press

4x12 w/ 2-sec hold @ the top demo

D) Sir Charles Lateral Raise

4x10 demo

E1) Face Down Incline Rear Delt Fly

3x12, 1xMax reps demo

E2) Rear Delt Partial Swing

3x12 demo

F1) Cable Tricep Rope Pushdown

5x10 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.

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