Workout du 23/11/2015

WEEK12/DAY 1: UPPER BODY WORKOUT

1. *Bench Press: 185 lbs. or 225 lbs. for 1 set of max reps. *If you’re going to perform
the 185-pound rep test, use this warm-up: Barx10, 95x5, 135x3, 165x2, 195x1,
(225x1 if strong enough) *If you’re going to perform the 225-pound rep test, use this
warm-up: Barx10, 135x5, 185x3, 225x1, 275x1, (315x1 if strong enough)

2. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no
longer touch your chest to the bar.)

3. Barbell Overhead Shrugs: 3x15

4. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1

5. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 5 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th
set perform 7 reps. 5th set perform 6 reps.

Finisher : 100 Burpees