Monday, February 2, 2015

Day 63

A. Bench

Fat Bar Bench Press -  (5RM) 

B. Accessory Work

DB Floor 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). 

C. Horizontal pulling/Rear Delt superset: 

Bent Over Barbell Row (Underhand) 3 x 10 
Rest 30s 
TRX Scarecrow 3 x 12 
Rest 60s 

D. Superset

Dumbbell Shrugs (3 x 12-15) – Shrug up and back, not up and forward. 
Rest 30s
Bulgarian Split Squat (Goblet hold) - 3 x 8
Rest 60s

E. Vanity Work

Barbell Curls (3 x 8-15) 

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