MONDAY
“Our third week takes the reps up one final time.
Adjust your weights accordingly for each exercise, the goal is to try to reach true muscle failure by the end of each compound superset. This week we will also introduce partial reps on certain exercises (in place of a second exercise). That’s always a banging technique which burns like f**k.”
1) BARBELL SHOULDER PRESS x17 – SUPERSET – DIAGONAL PLATE PRESS x17
(3 rounds)
(30 sec rest)
2) KB SWING x17 – SUPERSET – DB GOBLET SQUAT x17
(3 rounds)
(30 sec rest)
3) BENT-OVER BARBELL ROW x17 – SUPERSET – REAR DELT FLYE x17
(3 rounds)
(30 sec rest)
4) FLAT DB BENCH PRESS x17 – SUPERSET – FLAT DB BENCH PRESS (PARTIAL REPS) x17
(3 rounds)
(30 sec rest)
5) OUTWORK CURL x6 reps wide, x6 reps regular, x5 reps narrow
(3 rounds)
(30 sec rest)
6) 10k-20k STEP TARGET
*** Stay active through the whole day. It really mounts up.
