WEEK11/DAY 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = chin-up max + 80%
2A. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 12ea
2B. Standing DB Side Press: 2x12ea arm
3. Incline DB rear delt flyes, thumbs up: 3x15
4. Eccentric BB Curls: 2x5 (“cheat” weight up, lower as slow as possible)
5. 45lb. Plate Core Circuit:
15ea. exercise, 2x thru
A) Standing Russian Twists
B) Standing Side Bends
C) Crunches, feet on floor
D) Crunches, legs at 90 degrees
E) Toe Touches
6. Barbell Push-ups, descending sets (“20 down to 1”): Perform 20 barbell push-ups, then 19, then 18, then 17, etc. Rest the least amount of time between sets while still enabling yourself enough recovery time to complete all the reps in each set.
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