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← Werewolf Muscle

Day 18 — Workout 16 · Cycle 1

Workout 16

ResistanceMax TestHIRT

BB bench press max

5, 2, 1, 1, 1…

Technique

BB bent over rows

3 × 8

Technique

DB standing shoulder press

3 × 10

Technique

Superset— 3 rounds, performed together

a) Skullcrushers

3 × 12

Technique

b) BB standing bicep curl

3 × 12

Technique

Optional HIRT Cardio

Optional

Complete the following superset as fast as possible, 3 times without any rest and record your time:

Superset — 3 rounds, no rest

a) Hang cleans

5

Technique

Prescribed load

25% of 1 rep bench max

Enter bench press 1rm to calculate target

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

b) Push press

5

Technique

Prescribed load

same weight

Enter bench press 1rm to calculate target

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

c) Squats

5

Technique

Prescribed load

same weight

Enter bench press 1rm to calculate target

0:00