Day 1 Bench w/ weight release (90lbs) 1x1 w/ 5 sec Ecc, 1x1, 2 total sets, RPE 9; 3 additional sets @ 10% drop DB Shoulder Press - x30reps T Raise - x30reps Chain Tricep - x30reps Cable External Rotation - 3x12-15 Day 2 Sumo Dead w/ 80lbs chain - 1x2 RPE 9, 1x3 10% drop DB Lunge - 4x6 RPE 8 Shrugs - x30reps BB Suit case Hold - 3 sets, 30-45 sec Curls - 3x12 Day 3 Squat w/ weight release (130lbs) - 1x1 w/ 5 sec Ecc, 1x1 same weight, 2 sets, RPE 9; 3 more sets 10% drop Bench w/ 60lbs chain - 2x2 RPE 9, 2x3 @ 10% drop Row/Pull Choice - 30-40 reps
Client - Week 11
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