Day 136

A.) Max Effort Exercise - work up to a max set of 3-5 reps:

Bench Press

B.) Supplemental Exercise – 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).

DB Flat Bench Press 

C.) Horizontal pulling / Rear delt superset - 

(Perform 3-4 supersets of 8-12 reps of each exercise.)

Seated cable rows x 8-12

- rest 30 seconds

Face pulls x 12

-rest 30 seconds

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps

3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for (3) tri-sets.

- DEMO

Day 93

A.) Bench Press 2RM (Fat Gripz)

B.) DB Floor Press 2 x 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.) Superset: Four sets of,

Seated Row x 8, across

Rest 30s

TRX Scarecrow x 12

Rest 30s

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps
3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO

Day 85

A.) Press

Behind the Neck Split Press – Work up to a heavy set of 3

For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead. Demo

B.) Bench

Bench Press

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

C.) Three sets of:

Strict Chin-Up x 8

Rest 30s

Band Pull Apart x 12

Rest 30s

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps

3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO