Week 9

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TEST WEEK

This week will be your test of true undead strength. Please take the time to properly warm up your corpses, via the warm-up guide or whatever extracurricular blood drinking activity you choose, and please take the time working up to a 1 rep max. May the devil be with you. 

MONDAY

PAUSE BENCH press: 1 rep max

2 BOARD PRESS: 3 rep max

DUMBBELL BENCH press: 2X10

CABLE FLYES: 2X12

TRICEP PUSHDOWN: 2X15

FACE PULLS: 2X10 SUPERSET with DB lateral RAISES: 2X10

Thursday


SQUAT: 1 rep max

PAUSE SQUAT: 2 rep max

HACK SQUAT: 2X10

LyING HAMSTRING CURLS: 2X12

AB WHEEL: 2X12


SATURDAY


COMP STANCE deadlift: 1 rep max

OPPOSITE STANCE deadlift: 2X2 (RPE 10)

PULL UP: 2X8

LEG CURLS: 2X10

PLANKS: 2X60SEC.