Day 3 – Upper Body W10B2

A1

Notes:

Barbell Bench Press

2 Sets 4-6 Reps with 120s Rest Rest Pause Set on final set. Perform the first set with a 4-6RM, leaving 0-1 RIR. Perform the second set with the same weight, and go to failure again - Once you hit this point, rack the weight, take 15-20 seconds rest, then go again to failure

  • 2 Sets

B1

Notes:

Chin Up

2 Sets 6-8 Reps with 90s Rest 2 second hold in top of each rep. 1-2 RIR

  • 2 Sets

C1

Notes:

T-Bar Row

2 Sets 10-15 Reps with 90s Rest Rest Pause Set on final set. Perform the first set with a 10-15RM, leaving 0-1 RIR. Perform the second set with the same weight, and go to failure again - Once you hit this point, rack the weight, take 10-15 seconds rest, then go again to failure

  • 2 Sets

D1

Notes:

DB Incline Press

2 Sets 10-15 Reps with 90s Rest Rest Pause Set on final set. Perform the first set with a 10-15RM, leaving 0-1 RIR. Perform the second set with the same weight, and go to failure again - Once you hit this point, rack the weight, take 10-15 seconds rest, then go again to failure

  • 2 Sets

E1

Notes:

Dips

2 Sets 8-10 Reps with 90s Rest 1-2 RIR

  • 2 Sets

F1

Notes:

Dumbbell Curl

2 Sets 6-8 Reps with 60s Rest Drop set on both sets. Decrease weight by roughly 20-30% for AMRAP.

  • 2 Sets

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