Chin Up Project: 3x10 (90 total this week)
Push Up Project: 3x15 (120 total this week)
Strength Training:
Bench Press 4x4 (Cycle 3, Week 1):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 230x 4, 4, 4, 12 (235 next cycle)
Barbell Rows 5x5:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets: 240x 5, 5, 5, 4, 3 (stay at this weight)
Kettlebell Arnold Presses (30 reps):
- 53x 8, 8, 8, 6 (stay att his weight)
Band Pull Aparts (30 reps):
- 8, 8, 8, 6
Conditioning:
- None
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