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Friday 12/16/16 (Gainz + Shredz Week 1/3)

A.
Barbell Incline Bench Press Establish 10RM

Gainz:

B.
i.
3x
5 Dumbbell Seated Arnold Press
...rest 30sec
5 Weighted Pull-Up
...rest 60sec

ii.
3x
6 Barbell Front Shoulder Raise
...rest 30sec
8 Dumbbell Leaning Lateral Shoulder Raise (each)
...rest 30sec
10 Band Pull Apart
...rest 60sec

iii.
3x
8 Barbell Curl @0-1-3-1
...rest 30sec
8 Weighted Push-Up
...rest 60sec

Shredz:

B.
i.
4x
12 Barbell Front Squat @3-0-0-1
...rest 30sec
15 Barbell High Bent Over Row @0-1-3-1
...rest 30sec

ii.
4x
10 GHD Glute-Ham Raise @3-1-0-1
...rest 30sec
15 Dumbbell Overhead Press @0-1-2-1
...rest 30sec

iii.
4x
15 Dumbbell Box Step Up (each)
...rest 30sec
12 Push-Up @3-1-0-1
...rest 30sec

C.
“Strict Lynne”
5x
Max Reps Barbell Flat Bench Press @BW OR 10RM
Max Reps Strict Pull-Up OR 10 w/assistance
*rest as much as needed between sets

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Tuesday5:00AM - 9:00PM
Wednesday5:00AM - 9:00PM
Thursday5:00AM - 9:00PM
Friday5:00AM - 9:00PM
Saturday10:00AM - 2:00PM
SundayCLOSED

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