1) Explosive Push-Ups 3x4

2) Band Pull-Aparts 4x20

A) BB Bench Press

Date Week Sets Reps Rest Load

8/21 1 10 2 25s 82.5
2 10 2 25s 85
3 8 2 25s 87.5

A2) DB Reverse Flyes 5x8-75s Rest

B1) DB Row

Week Sets Reps Rest Tempo

1 10 3/side 3s ISO
2 10 3/side 3s ISO
3 8 3/side 3s ISO

B2) Underhand Band Pull-Aparts

Week Sets Reps Rest Tempo

1 5 8 3s ISO
2 5 8 3s ISO
3 5 8 3s ISO

C1) 1-Arm DB Incline Press

Week Sets Reps Rest Load

1 4 6/side 25s
2 4 6/side 25s
3 4 6/side 25s

C2) 1-Arm Farmer's Walks or Holds

Week Sets Reps Rest Tempo

1 4 30s 25s
2 4 30s 25s
3 4 30s 25s
D1) Seated Rows

Week Sets Reps Rest Tempo

1 3 8 25s
2 3 8 25s
3 3 8 25s

D2) Paloff Press

Week Sets Reps Rest Load

1 3 8/side 25s
2 3 8/side 25s
3 3 8/side 25s

D3) DB Triceps Extensions

Week Sets Reps Rest Load

1 3 8 25s
2 3 8 25s
3 3 8 25s
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
245 245 245 245 245 245

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

85

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

75 75 75 75

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6