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Week 11 Day 2 Exercise 0 Warm Up
2 rounds of
25 shoulder aparts
25 over head shoulder aparts
10 tricep kickbacks each arm – light weight
10 Push-ups (modification knee push ups or wall push ups)
12 Floor chest press - light weight nice and controlled
Extras
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Week 11 Day 2 Exercise 1 Flat Bench Chest Press and Dumbbell Chest Press
4 sets of
10 heavy barbell chest press immediately followed by max amount of chest presses using light dumbbellsNote: Warm up to a heavy weight you can do 10 reps of. Perform 10 heavy reps, then immediately grab light dumbbells and perform maximum amount of reps possible until you can’t success...
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Week 11 day 2 Exercise 2 Skull Crushers and Neutral Grip Chest Press
10 Sets all back to back no rest between sets!!!
Set 1 1 Skull Crusher and 1 chest press immediately into
Set 2 2 Skull Crushers and 2 chest press immediately into
Set 3 3 Skull Crushers and 3 chest press immediately into
Set 4 4 Skull Crushers and 4 chest press immediately into
Set 5 5... -
Week 11 day 2 Ex 3 Hammer Curls into Negative Bicep Curls and Bicep Push Downs
4 sets of
15 hammer curls into descending bicep curls with 3 second slow count, immediately follow with 30 tricep pushdownsNote: You may use a cable machine if at the gym for the tricep push downs or a resistance band if at home. Rest 75 seconds between sets.
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Week 11 day 2 Exercise 4 Conditioning
4 rounds of
20 Butterfly Sit-ups
15 Barbell or dumbbell deadlifts at a medium weight
10 Devil presses (10-15 pounds)
5 Burpees over barbell or dumbbellNote: As always, move from one movement to the next immediately and with little rest possible, stay moving!
