Monday: 010416 (2-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press:
2-4 Board Bench Press:
Bench Press (Touch and Go):
Close-Grip Bench Press:
Floor Press:
Pin Press:
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press:

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

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