Phase 1- Workout 1: Chest, Front Delts and Biceps
“Let the pain begin!”
Incline BB Bench Press (shoulder-width grip) 4×10 tempo 4-0-1-0 rest 40 seconds
Incline BB Bench Press (4″ wider that shoulder width) 4×10 +NOS (last set) tempo 4-1-1-0 rest 40 seconds
Flat DB Flys 4×15 +NOS (last set) tempo 4-1-1-0 rest 40 seconds
Cable Crossovers (bring cables from slightly below shoulder to chin height) 3×15 tempo 4-1-1-0
Plyo Pushups 3×21 tempo 4-0-1-0
Plate “Bus Drivers” Front Raises 3×12 tempo 4-0-1-0 rest 40 seconds
One-Arm Standing DB Curls (max supination) 4×12 tempo 4-0-1-1
Prone 45 degree Barbell Spider Curls (elbows in) 4×8 +NOS (last set) tempo 4-0-1-0 rest 40 seconds
10 mins of Abs: rotate through triplet as many times in 10 mins as possible
Hanging Leg Raises
BOSU crunches
Russian Twists
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