Day 13 · Cycle 1

Training

Strength

BB rack pulls 6 inches off the floor w/ bands

3 × 5, 1 × 3(6 inches off the floor)

w/ bands

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.

Incline BB bench press

2 × 5, 1 × 3

Technique

Superset

a) One arm DB row

2 × 5, 1 × 3

Technique

b) Standing calf raise

3 × 10

Technique

Seated DB shoulder press

2 × 5, 1 × 3

Technique

Chin ups, weighted if possible

2 × 5, 1 × 3

Technique

weighted if possible