Thursday Strength
Warm up- as you enter the gym
:30 sec rig hang
10 Push-Ups
10 Empty Barbell Bench PressÂ
5 Reps @ Light Weight
3 Reps @ Moderate Weight
Bench Press
6 sets 6 reps
:30 sec inbetween each set.
-When you finish a set, check the time, wait for 30 seconds, and start the next set.
-The goal is to keep the same weight and maintain it for all six sets.
-The first few sets may seem easy, but with shorter rest times, you will reach your fatigue failure point in the later sets.
*5-10lbs more then the last week.
*If needed increase or decrease weight.
Circuit:24min
Stimulus:
Building Muscle: Pick weights to find failure point before 35 seconds is up. Slow tempo, intrinsic movements.
Lean Muscle(cutting): Pick weights to find failure at the 35 second mark. Faster tempo movements.
2 laps
First lap 3 sets
2nd 2sets
35:20
BB Sitting rig shoulder Press 95/65
DB Bulgarian split squats
KB Sumo upright row
DIPS matador/rings/box
DB SA hold Hollow core scissor kicks