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

Today's Workout

Dynamic Effort Upper

Bench Press- 8 sets of 2 close grip

  • Week 1- 50% of 1RM bar weight + 1 mini band per side
  • Week 1- 55% of 1RM bar weight + 1 mini band per side
  • Week 1- 60% of 1RM bar weight + 1 mini band per side
  • Week 1- 65% of 1RM bar weight + 1 mini band per side

Military Press

  • 5 sets of 5 up to 5 rep max

5 sets:

  • skull crusher- 20
  • overhead tricep extension- 20
  • Dips- 20 or to failure
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday