Mon July 13 2020
Week 4 Day 1
Chest Focused Upper
Incline Bench Press (30°)
150 lbs x 11, 10, 9, 8 reps @ 2 RIR
Incline Dumbbell Flye
50 lbs x 10, 10, 9 reps @ 2 RIR
Flat Bench Press
155 lbs x 10, 9, 9 reps @ 2 RIR
Dumbbell Reverse Flye
30 lbs x 15, 15, 15, 14, 14 reps @ 2 RIR
Bent Over Barbell Row
105 lbs x 15, 14, 13, 12 reps @ 2 RIR
Notes
Some tweaks to exercise selection based off feedback from the first 3 weeks:
Barbell Facepull -> Reverse Flye
High Bar Squat -> Landmine Belt Squat
Deficit DL -> DB Walking Lunge
Week 4 Day 1
Chest Focused Upper
Incline Bench Press (30°)
150 lbs x 11, 10, 9, 8 reps @ 2 RIR
Incline Dumbbell Flye
50 lbs x 10, 10, 9 reps @ 2 RIR
Flat Bench Press
155 lbs x 10, 9, 9 reps @ 2 RIR
Dumbbell Reverse Flye
30 lbs x 15, 15, 15, 14, 14 reps @ 2 RIR
Bent Over Barbell Row
105 lbs x 15, 14, 13, 12 reps @ 2 RIR
Notes
Some tweaks to exercise selection based off feedback from the first 3 weeks:
Barbell Facepull -> Reverse Flye
High Bar Squat -> Landmine Belt Squat
Deficit DL -> DB Walking Lunge
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