BB bench press w/ bands
1 × 5, 1 × 1, 1 × 5, 1 × 1, 1 × 3
w/ bands
← Werewolf StrengthDiagram & technique Diagram & technique Diagram & technique Diagram & technique Diagram & technique Diagram & technique
Day 10 · Cycle 1
Training
Strength
Diagram & technique
Stiff leg deadlifts
1 × 5, 2 × 3
Pull ups, weighted if possible
2 × 5, 1 × 3
weighted if possible
Superset
a) Push press
2 × 5, 1 × 3
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) Seated calf raise
3 × 10
Superset— 3 rounds, performed together
a) Dips
3 × 5
Prescribed load
120% of 5 rep max
Enter dips 5 rep max to calculate target
b) Standing alternating DB curl
3 × 5