WOD: Monday Tune Up

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Monday Workouts Are The Most Important Workout Of The Week

The Champ Is Here! Well, this champ tweaked his upper right leg on my 3rd working squat set. Oops, kids always warm up. Oh well. It was Monday Tune Up Mode, 3 sets of 10 tough reps, or 4 sets of 8 slower style. Today’s Deezed Up workout bros are John Cena and Brock Lesnar.

John Cena squatting, brock lesnar bicep hammer curls

Workout: Monday Tune Up, Mon 29-June-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Build up to work sets

Workout Program:

A. BB Jump Squats: 5 x 5 reps

B. BB Squats: 3 x 10 reps

C. BB Bench Press: 6 x 10 reps

D. Cable Seated Rows: 4 x 8 reps + drop set (3.0.1.0)

E. Cable (high) 3-way Chest Flyes (vertical, lower, bent over): 4 x 8³ reps

F. Cable Lat Pulldowns w/ straps: 4 x 8 reps + drop set (3.0.1.0)

G. DB Standing Shoulder Press w/ 2 DBs (work rack ↑↓): 6+ x 8 reps↑+ drop set↓

H1. DB Bicep Hammer Curls w/ fat grips (2 pumps at top): 4 x 8 reps (3.0.1.0)
H2. DB Overhead Tricep Extension(2 pumps at top): 4 x 8 reps (3.0.1.0)

Work. Train. Devour.

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