Parallel Bar Dips 100 Reps Broken Up As Needed Close-grip Smith Machine Press 100 Reps Broken Up As Needed Rope Triceps Pressdowns + Incline DB Biceps Curls 4x Total Sets of 25 Rope Triceps Pressdowns Reps Superset with 15 Incline DB Biceps Curls Reps Cross-body...
Legs Press Set 1, Two 45# Plates and Began with 100 “Piston” Reps (Piston reps are what I call reps that constantly move without locking out at the top or pausing at the bottom) Set 2, Add Two More 45# Plates and Do 50 Piston Reps Set 3, Add Two More 45# Plates and...
Bench Press 10x Sets of 10 (I exceeded 10 reps on most sets at 135#. Finished with around 150 reps) Band Crossovers (High Anchor Point) + Pushups x Failure 4x Total Supersets Incline Dumbell Press 4x Sets x 15...
TRX Rows (Active Warm-Up) Set Of 50 1-Arm Row 4x Sets x 10-12 Reps Wide-grip Pulldown 4x Sets x 12-15 Reps Multi-grip Bar Pullups (Intermediate Grip) (Use standard bar if you don’t have access to a multi-grip bar) 4x Sets to Failure Rope Pullovers 3x Sets...
Bench Press + Wide Grip Low Cable Row 7x Sets x Max Effort4x Sets Pyramiding Up and 3x Pyramiding Back Down To 135#(We went lighter to moderate weight and maxed out each set paying attention to strict form. I started with 135# on the first set and worked up to 275#....
