DAY 22 | MAIN | DAY 24
1
CLEAN AND PRESS (WARM-UP SETS)
Use light weight and stop each set short of failure.
3 sets, 20, 15, 10 reps (rest 1 min.)
2
Clean and press
Build up to a heavy single close to max effort.
6 sets, 8, 5, 3, 1, 1, 1 reps (rest 2 min.)
3
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
4 sets, 20, 15, 12, 10 reps (no rest)
4 sets, 40, 30, 24, 20 reps (alternating, 20, 15, 12, 10 reps per side, rest 1 min.)
4
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
4 sets, 20, 15, 12, 10 reps (no rest)
4 sets, 20, 15, 12, 10 reps (rest 1 min.)
5
4 sets, 20, 15, 12, 10 reps (rest 1 min.)
6
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
4 sets, 20, 15, 12, 10 reps (no rest)
4 sets, 20, 15, 12, 10 reps (right side, no rest)
4 sets, 20, 15, 12, 10 reps (left side, rest 1 min.)
7
4 sets, 20, 15, 12, 10 reps (rest 1 min.)
8
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
4 sets, 20, 15, 12, 10 reps (no rest)
4 sets, 20, 15, 12, 10 reps (right side, no rest)
4 sets, 20, 15, 12, 10 reps (left side, rest 1 min.)
9
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
4 sets, 20, 15, 12, 10 reps (no rest)
4 sets, 20, 15, 12, 10 reps (rest 1 min.)
10
5 sets, 25 reps (rest 90 sec.)
