Day 3 · Cycle 1

Training

Strength

BB bench press w/ bands

3 × 5, 1 × 3

Technique

w/ bands

Stiff leg deadlifts

2 × 5, 1 × 3

Technique

Pull ups, weighted if possible

3 × 5

Technique

weighted if possible

Superset— 3 rounds, performed together

a) Push press

3 × 5

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 × 5

Technique

Superset— 3 rounds, performed together

a) Dips

3 × 5

Technique

b) Standing alternating DB curl

3 × 5

Technique