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FRIDAY 02.01.19

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A.) Sumo Deadlift 4-4-4-4-4

Use the heaviest weight you can for each set.

Rest 3 mins between sets.

1.1.1.1×5 sets, rest 10 secs between reps

start loads at 77-79%+

B1.) Bench Press 7-6-5-4-3, using heaviest weight per set

Rest 2 mins

B2.) Weighted Supinated Pull-up 3-3-3-3-3, using heaviest weight per set

Rest 2 mins

*Superset B1 and B2

Cool Down 1.) Dumbbell Row 3x Max Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Example:
max effort heavy dumbbells
max effort moderate weight dumbbells
max effort light dumbbells
finish each set with max effort light dumbbell reverse flies
Cool Down 2.) Dumbbell Reverse Fly 3x Max Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.