Thursday, January 29, 2015

Day 60

A. Squat

- Take 8 minutes to work up to a heavy single

B. Bench Press – Fat Gripz 

Work up to today's (3RM)

C. Incline DB Bench Press (2 x max)

Perform 2 sets of max reps (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

D. Horizontal pulling/Rear Delt superset: 

Seated Cable Row 3 x 12
Rest 30s
Rehab High Hang Muscle Snatch 3 x 10
Rest 60s

E. Dumbbell Shrugs (3 x 12-15) 

– Shrug up and back, not up and forward.

F. Incline Alternating DB Curls (3 x 10)

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