Thursday, 11/4/21

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) 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

4x4 @ 80% 1rm demo

B2) Neutral-grip Pull-up

4xMax-2 (leave 2 in the tank each set) demo

C) Dumbbell Bench Press

5x8 w/ 5-sec eccentric demo

D) Seated Lateral Raise

1 arm at a time. 8 reps per arm, no breaks, for 4 minutes demo

D1) Face Down Incline Rear Delt Fly

3x12, 1xMax reps demo

D2) 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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