Warm Up: perform reps of ALL exercises below work poundage to get body heated.
Work: 65- 75% of max: With the reps only at 5 per set & the percentage of weight being medium, you should NOT be forcing or struggling with any of these reps.
- 5 sets/ 5 reps on all
- Chest: barbell flat/ dumbbell incline
- Back: cable row (wide grip)/ dumbbell row
- Shoulders: standing cable over head press: L/ R/ dumbbell rear delt raise
- Triceps: dips/ dumbbell french press
- Biceps: barbell curl/ seated alternating curl
- Core: roll up; L/ R (hold weight)/ toes to bar
- cardio piece of choice
- 2 -3 blocks depending upon time