Day 1 Bench w/ weight release (50lbs) 1x1 w/ 5 sec Ecc, 1x2 with 3 second pause; 5 total sets, RPE 8 DB Shoulder Press - x40reps T Raise - x40reps Chain Tricep - x40reps Cable External Rotation - 3x12-15 Day 2 Sumo Dead w/ 100lbs chain - 1x3 RPE 8, 5x4 10% drop DB Lunge - 4x6 RPE 8 Shrugs - x40reps BB Suit case Hold - 4 sets, 30-45 sec Curls - 3x12 Day 3 Bench w/ 100lbs chain - 2x3 RPE 8, 4x4 @ 10% drop Piston Incline Press - 4x6 ea RPE 8 CS Row - x40reps Upper Back Choice - x40reps KB Tricep Roll-out - 4x10ea Day 4 Squat w/ weight release (90lbs) - 1x1 w/ 5 sec Ecc, 1x2 same weight; 5 sets, RPE 8 Conv Dead w/ 120lbs chain - 1x3 RPE 8, 4x3 10% drop Pull-ups - x40reps
Client - Week 13
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