Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Military Press

  • up to a heavy set of 5
  • 10, 10, 8, 6, 5, 5

Close Grip Bench

  • 5 x 5 across

Weighted Dips

  • 5 sets of 5 up to heavy set of 5

10 sets of 10

  • Overhead triceps ext
  • cable curl
  • rope pressdown
  • hammer curl

Abs- 100 reps

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday