FLEX STRENGTH

4 SETS
8-12 DB Z-Press (20X0)
-Rest 1:30-
12-15 DB (or Cable) Lateral Raise* (Moderate)
-Rest :30-
8 Prone Incline YTAs (Light)

*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 | Another tough shoulder session here. If you have tight hamstrings and can't quite sit up straight on the Z-press, you can opt for sitting on a plate. The goal is straight legs and an upright torso.

Scoring: Load

FLEX BODYBUILDING

1.) 3 SETS
8 Strict Press into 8 Push Press (Heavy)
-Rest 1:00-
DB Front Raise (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS
12-16 Bar Dips
-Rest 1:00-
16 Single KB Horn Curls

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS
Max Banded (or Cable) Tricep Push Down (Moderate)
-Rest 1:00-
12 Incline Supinated Grip DB Curls (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Shoulders & Arms is easily turning into my favorite day of the week this cycle. Take these pieces as close to failure as you can. We have a hard-earned rest day tomorrow.

Daily-5 Warm-Up

1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers

(Score is Rounds + Reps)

Scoring: Rounds + Reps

Full-Body Sweat Workout

7 SETS FOR MAX REPS
1:00 - Cardio Choice
1:00 - Burpees
1:00 - Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Scoring: Reps

Finisher

5 SETS (:20 ON / :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows