Week Two - Day Three
*add 5-10% to your weights from WEEK 1 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 4th AMRAP (As Many Reps As Possible) set where programmed, try to get more than 12 reps
Day 3: (add 5-10% to weights used in week 1)
Seated Shoulder Press:
3 sets x 12 reps
1 set x As Many Reps As Possible
Sumo Deadlift:
3 sets x 12 reps
1 set x As Many Reps As Possible
Alt. DB Hammer Curls:
3 sets x 12 reps
Tight Grip Bench Press:
3 sets x 12 reps
DB Rows:
3 sets x 12 reps (12 on each arm)
Rope Cable Tri Extensions:
3 sets x 12 reps
