Warm-up
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
3 rounds:
• 10 Band Triceps Pushdowns
• 10 Standing Toe Touch to Overhead Reach
• 10 Dumbbell Chest Fly 15/10#
Week 4 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.
5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Bent-over Dumbbell Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.
4 sets to failure:
• Bar Dips
Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.
Cool-down
2 min:
• Walk on Treadmill or slow Row
3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch