FLEX STRENGTH

4 SETS
8 Tempo Standing Military Press (20X0)
-Rest 1:30-
12-15 DB Lateral Raise* (Moderate)

*On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to failure again for a drop set.

-Rest 1:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Solid shoulder session today. For the drop set on the lateral raises, don't be afraid to use a little momentum to get the DBs up. You don't have to be super strict on those—we want to take that final set past failure.

Scoring: Load

FLEX BODYBUILDING

1.) 2-3 SETS
16-20 Seated Alternating DB Arnold Press (Moderate)
-Rest 1:00-
12 Barbell Front Raise (Moderate)
-Rest :30-
16 Prone DB Rear Delt Fly (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS
Max Reps Narrow Grip Chin-ups
-Rest 1:00-
15 Incline Supinated Grip DB Curl (Light-Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2 SETS
12 DB Telle Tricep Extension (Moderate)
-Rest 1:00-
Max Set Banded (or Cable) Tricep Extension

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Shoulders & Arms—one of the most tried and true training combos in bodybuilding. Enjoy the pump! LET'S GO!

Daily-5 Warm-Up

2:00 Cardio Choice

into...

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

AMRAP x 3 MINUTES
12 Jumping Lunges
12 Alt V-Ups

-Rest :30-

AMRAP x 3 MINUTES
12 Jumping Lunges
12 Leg Lifts

(Score is Rounds + Reps)

Scoring: Rounds + Reps

Full-Body Sweat Workout

5 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Side Step Out & Back*
-Rest :30-

*Take 2 steps out & 2 steps back, keep reps low and slow...see Follow Along video for demo.

(No Measure)

Finisher

EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

(No Measure)