DAY 8 | MAIN | DAY 10
1
CLEAN AND PRESS (WARM-UP SETS)
Use light weight and stop each set short of failure. Ramp up the weight for each set until you reach your working weight. Perform as many warm-up sets as necessary.
2 sets, 5-10 reps (rest 1 min.)
2
5 sets, 5 reps (rest 90 sec.)
3
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 30, 8, 6, 4, 2 reps (no rest)
5 sets, 60, 16, 12, 8, 4 reps (alternating, 30, 8, 6, 4, 2 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.
5 sets, 30, 8, 6, 4, 2 reps (no rest)
5 sets, 30, 8, 6, 4, 2 reps (rest 1 min.)
5
BARBELL CURL (WARM-UP SETS)
Use light weight and stop each set short of failure. Ramp up the weight for each set until you reach your working weight. Perform as many warm-up sets as necessary.
2 sets, 5-10 reps (rest 1 min. )
6
Barbell Curl
Perform the 1-10 method. See Training Guidelines for details.
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps (rest 15 sec.)
7
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 30, 8, 6, 4, 2 reps (no rest)
5 sets, 30, 8, 6, 4, 2 reps (right side, no rest)
5 sets, 30, 8, 6, 4, 2 reps (left side, rest 1 min.)
8
5 sets, 30, 8, 6, 4, 2 reps (rest 1 min.)
9
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 30, 8, 6, 4, 2 reps (no rest)
5 sets, 30, 8, 6, 4, 2 reps (right side, no rest)
5 sets, 30, 8, 6, 4, 2 reps (left side, rest 1 min.)
10
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 30, 8, 6, 4, 2 reps (no rest)
5 sets, 30, 8, 6, 4, 2 reps (rest 1 min.)
11
5 sets, 25 reps (rest 90 sec.)
