Workout du 06/07/2015

BADASS

WEEK9/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 80% x 5 (90), 85% x 3 (95), 95%(105) x 1 or more

2. Alternate DB bench (flt bench): 2x12 ea arm

3. Standing Rope “J” Pulldowns: 4x10

4. 3-Way “Shoulder Shocker”: 2x10 ea

5a. Timed DB Shrugs: 3 x 30sec
5b. Alt. Hammer Curls: 3x8ea arm

6. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 3 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps.

BeZercher Barbell Complex