Week Four - Day Three
*add 5-10% to your weights from WEEK 3 to ALL of your working sets
*DO NOT count your warm up sets - warm up to first working set on all movements
*push yourself on the 5th AMRAP set where programmed, try to get more than 8 reps
Day 3: (add 5-10% to weights used in week 3)
Seated Shoulder Press:
4 sets x 8 reps
1 set x As Many Reps As Possible
Sumo Deadlift:
4 sets x 8 reps
1 set x As Many Reps As Possible
Alt. DB Hammer Curls:
5 sets x 8 reps
Tight Grip Bench Press:
5 sets x 8 reps
DB Rows:
5 sets x 8 reps (8 on each arm)
Rope Cable Tri Extensions:
5 sets x 8 reps
