Week 10

Push Focus

  • Bench Press - 1RM

    • 5x10 @ 50% - after each set of 10, perform max push-ups. Rest 2minutes between sets.

  • Incline Dumbbell Press - 5RM

    • 3x12 @roughly 50% of 5RM - after each set, perform 10-15 dumbbell side raises - Rest 2 minutes between sets

  • Bar Dips - 4x8-12

    • After each set, perform 50 mountain climbers

  • V-Bar Cable Extensions - 8RM

    • After finding 8RM, reduce load by 20 or so pounds.

      • Perform 3 sets with reduced weight for max reps. Rest 60s between cash out sets

  • V-Ups - 50 reps

Pull-Focus

  • Deadlift - 1RM

    • 5x10@50% - no bouncing.

  • Pull-Ups - 1RM

    • AMRAP 5 minutes with bodyweight - strict as possible. Mix up pronated/supinated grip.

  • One Arm Dumbbell Row - Find your 8RM (both arms must complete the 8 reps)

  • Barbell 21’s x 3 sets - rest 60s between sets

  • Hip extensions or Superwomans - 5x10-15 reps

Leg Focus

  • Front Squat - 1RM

    • 5x10@50% - after each set

  • Tabata Jumping Lunges - 8x20s on, 10s off

  • Seated Leg Extensions - 12RM

    • After finding 12RM, reduce load by 10-20 or so pounds

      • Perform 3 sets with reduced weight for max reps. Rest 60s between cash out sets

  • Lateral Lunges with KB in goblet position (flip upside if needed)

    • 3x8-10 reps

  • Strict Leg Raises (90 degrees) - 3x10