FLEX STRENGTH

9-9-7-7-5
Tempo Incline Bench Press (20X0)
-Rest 1:30-
Tempo Weighted Chin-up (20X0)

-Rest 1:30 b/t Sets-

(Score is Weight on Bench)

GOAL: RPE 8 | Week 1 of 4 of the second cycle for this current phase. We are going to see different looks of this rep scheme as we build toward a 5RM test on the incline bench press at the end of this 4-week cycle. We are building STRENGTH AND SIZE, and this is how we are going to do it.

Scoring: Load

FLEX BODYBUILDING

1.) 3-4 SETS*
8-12 Slight Incline DB Bench (Moderate-Heavy)
-Rest 1:00-
Max Reps Inverted Row
-Rest 1:00-
12-16 Incline DB (or Cable) Chest Fly

*on your last set of the DB bench, go to failure, then immediately drop the weight and go again.

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS
16-20 DB Skull Crushers (Moderate)
-Rest :10-
Max Set Banded (or Cable) Tricep Pushdown

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Good ol' fashioned chest and tricep day here. This is still plenty of volume, so adjust accordingly if needed. For the slight incline DB bench, use a plate to raise the bench just a few inches off the ground and think about squeezing your biceps together at the top to really target the upper pecs.

Daily-5 Warm-Up

1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice

(No Measure)

Full-Body Strength

E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides

(Score is Weight)

Scoring: Load

Full-Body Workout

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs*
8 Single DB Push Press**

-Rest 1:00-

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs
8 Single DB Push Press

*Alternate DB in hands every rep
**Hold DB across chest

(Score is Rounds + Reps)

Scoring: Rounds + Reps

Finisher

AMRAP x 5 MINUTES
2-4-6 and so on...
Sit-ups
DB Heel Taps

(No Measure)