Thursday, 11/18/21


First time? Check out the Training Guide

A1) Plyo Push-up

4x5 demo

A2) Band Pull-apart

4x12 demo

B) Seated Dumbbell Arnold Press

5x10 demo

C) Reverse-grip Incline Dumbbell Bench Press

4x12 demo

D) Seated Single-arm Dumbbell Lateral Raise

With a light weight, perform 8 reps on each arm for 5 minutes with no rest. demo

E1) Cable Tricep Rope Pushdown

5x10 demo

E2) 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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