Workout: Monday Basics In & Out 2015-06-01

Workout Technique:

• SETS X REPS
• Dumbbells (DB); barbells (BB);
• Tempo (s) = (lower, bottom, lift, top); (1.0.1.0)= default
• (<) = Pyramid Up; (>) = Pyramid Down/ Drop Set
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A.  BB JUMP SQUATS: 6 X 5 REPS

B.  BB SQUATS: 5 X 10-8 REPS (2.0.1.0)(<)

C.  LAT PULLDOWNS (wide) – DIRTY 30s: 4 X 10³ REPS (<)

D.  LAT PULLDOWNS (narrow) – DIRTY 30s: 4 X 10³ REPS (<)

E.  DB CHEST FLYE & CHEST PRESS: 4 X 10² REPS

F.  BB CLOSE GRIP BENCH PRESS: 4 X 8 REPS (3.0.1.0)

G.  CABLE (high) TRICEP EXTENSIONS: 3 X 8² REPS (4.0.1.0)

Work Hard. Train Righteously