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
DEVELOPMENT:
1. Take a cold shower first thing upon waking.