week 8

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Monday

Bench press: 2x1 (RPE 9), 1X1 (RPe 10) (max)

Pause close-grip: 3x3 (rpe 9)

Incline db fly: 3x10

Face pulls: 3x10

Pushups: 3X amrap

Tuesday


Squat: 1X rep 9, 1X RPE10

PAUSE SQUAT: 3X3 (RPE 9)

DEFICT SLDL: 4X8

WEIGHTED SITUPS: 4X10


THURSDAY


WIDE GRIP BENCH press: 4X4 (RPE 8)

FLOOR PRESS: 3X6 (RPE 7)

DB INCLINE PRESS: 3X12

TRICEP PUSHDOWN: 3X12 SUPERSET with HAMMER CURLS: 3X12

DB lateral RAISES: 3X12 SUPERSET with REAR DELT fly: 3X12


Friday 


Deficit deadlift: 3x1 (rpe 8)

Comp stance speed pulls: 6x3 (60%)

Sumo deadlift: 3x5

Cable rows: 3x8 superset with leg raises: 3x12