DAY 29 | MAIN | DAY 31
1
MILITARY 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
10 sets, 4 reps (rest 1 min.)
3
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 8 reps (no rest)
5 sets, 8 reps (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, 6 reps (no rest)
5 sets, 12 reps (rest 1 min.)
5
8 sets, 8, 8, 8, 8, 8, 5, 5, 5 reps (rest 1 min.)
6
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 6 reps (right side, no rest)
5 sets, 6 reps (left side, no rest)
5 sets, 6 reps (rest 1 min.)
7
8 sets, 8 reps
8
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
8 sets, 8 reps (no rest)
8 sets, 8 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, 12 reps (no rest)
5 sets, 12 reps (rest 1 min.)
10
5 sets, 25 reps (rest 90 sec.)
