• Warm up: 3x bodyweight neck routine exercises (will go over on a future post)

  1. WORK UP TO A 1RM MAX USING REVERSE BANDS FOR THE BENCH PRESS.

  2. 2X TILL FAILURE OF REVERSE BAND @ 50% OF THE 1RM

  3. SUPERSET OF:

    • 4X10 SECOND ISOMETRIC HOLD ROW THEN IMMEDIATELY GO INTO

    • 4X6 SEAL ROWS W/ DB’S PAUSED AT THE TOP (2 COUNT AHAP)

  4. 3X 8-10 WEIGHTED PULL-UPS

  5. 4 ROUNDS STARTING WITH (WIDE, NORMAL, NEUTRAL, CHIN UP)

    • 4 SETS OF 5 PULL UPS WITH 10SEC REST BETWEEN EACH SET.

    This will total 80 pull ups if done correctly. Cluster-sets are a great way to increase volume on a timeframe budget!

  6. 4X 15 FLAT BENCH TRICEP EXTENSIONS W/ HEAVY CHAINS

    If you do not have access to chains you can do these with bands or free weight.

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