Day 10 · Cycle 1

Training

Strength

BB bench press w/ bands

1 × 5, 1 × 1, 1 × 5, 1 × 1, 1 × 3

Technique

w/ bands

Stiff leg deadlifts

1 × 5, 2 × 3

Technique

Pull ups, weighted if possible

2 × 5, 1 × 3

Technique

weighted if possible

Superset

a) Push press

2 × 5, 1 × 3

Technique

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

Technique

Superset— 3 rounds, performed together

a) Dips

3 × 5

Technique

Prescribed load

120% of 5 rep max

Enter dips 5 rep max to calculate target

Enter maxlb

b) Standing alternating DB curl

3 × 5

Technique