Day 1 Bench w/ weight release (70lbs) 1x1 w/ 5 sec Ecc, 1x2 with 3 second pause; 5 total sets, RPE 8 DB Shoulder Press - x30reps T Raise - x30reps Chain Tricep - x30reps Cable External Rotation - 3x12-15 Day 2 Sumo Dead w/ 100lbs chain - 1x3 RPE 8-9, 4x4 10% drop DB Lunge - 4x6 RPE 8 Shrugs - x30reps BB Suit case Hold - 4 sets, 30-45 sec Curls - 3x12 Day 3 Bench w/ 60lbs chain - 3x3 RPE 8-9, 2x4 @ 10% drop Piston Incline Press - 3x6 ea RPE 9 CS Row - x30reps Upper Back Choice - x30reps KB Tricep Roll-out - 3x10ea Day 4 Squat w/ weight release (150lbs) - 1x1 w/ 5 sec Ecc, 1x1 same weight; 2 sets, RPE 8-9; 3 more sets 10% drop Conv Dead w/ 00lbs chain - 1x3 RPE 8, 4x3 10% drop Pull-ups - x40reps
Client - Week 12
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