Workout: 03 December 2024

Warm up:
2 rounds
– 30 Walking lunges
– 25 Push-ups

Then warm up to your starting bench press (~70% of max)

Workout:

1. 5 rounds:
   – Bench press starting at 75% of 1 rep max and increasing each set if able, perform 3-5, superset with
   – Strict Press 8-10 reps at around 60% of strict press max
2. 4 rounds, one after the other (superset) for quality (rather than as quick as possible):
   – 10 Heavy Single arm DB / KB rows (each arm) (these should feel rough; if not, increase weight)
   – 12 Moderate-heavy weight Hammer curls (each arm)
3. 3 rounds, same rules (one after the other (superset) for quality (rather than as quick as possible)):
   – 12 Moderate weight DB Skull crushers
   – 12 Bent over light weight Reverse flys
   – 12 Moderate weight bicep curls (palms up)
   – 12 quality, slow push-ups (alternative: single arm or clapping push-ups)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them) superset with 15 (each leg) alternating DB walking lunges
2. 2 rounds: as fast as you can
   – 15 Target jump burpees
   – 30 Sit-ups (alternative: hanging knee ups, or V-ups)
   – 45 Air squats
   – 30 Push-ups
   – 15 pausing Supermans