Day 17 · Cycle 1

Training

Strength

BB bench press

3 × 5

Technique

Prescribed load

120% of your 5 rep max

Enter bench press 5 rep max to calculate target

Enter maxlb

Stiff leg deadlifts

1 × 5, 1 × 3, 1 × 1

Technique

Pull ups, weighted if possible

1 × 5, 1 × 3, 1 × 1

Technique

weighted if possible

Superset

a) Push press

1 × 5, 1 × 3, 1 × 1

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) Standing calf raise

3 × 12

Technique

Superset

a) Dips

1 × 5, 2 × 3

Technique

b) Standing alternating DB curl

2 × 5

Technique