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BACK / CHEST
Week #4
Rest Time:
Your rest is strictly 1 minute within all 20 “10-BY's”. Rest only as needed during iso pro-pains.
• Complete alternating sets of underhand rows with incline bench press until all 20 sets are complete.
UNDERHAND BARBELL ROWS
REPS: 10
• SETS: 10
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so, however this will be less likely now that you are performing alternating sets (giving you more rest between sets of this exercise). Rest exactly 60 seconds between sets of alternating exercises.
INCLINE BENCH PRESS (DB OR BB)
REPS: 5
• SETS: 10
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets.
>>>Woot woot!!! Pressed 45lbs x 10 , 10lbs shy of what I was pressing before shoulder injury 👊👊👊
• ISO PRO-PAIN FINISHERS
BACK ISO PRO-PAIN FINISHER
REPS: INVERTED ROW HOLD ==> INVERTED ROWS
• TIME: WITHIN 9 MINUTES!
Perform an inverted row hold for 60 seconds (or until failure) and complete your original failure number reps of inverted rows (from your previous back pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a inverted row hold for 30 seconds. Remember, the clock is running!
CHEST ISO PRO-PAIN FINISHER
REPS: PUSHUP HOLD ==> PUSHUPS
• TIME: WITHIN 9 MINUTES!
Perform a pushup hold for 60 seconds (or until failure) and complete your original failure number reps of pushups (from your previous chest pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a pushup hold for 30 seconds. Remember, the clock is running!
• Note: Beginners may perform the inverted rows with their feet flat and their pushup hold on their knees while the advanced will want to do them as on heels / legs straight and on toes respectively.
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2129 kcal
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Gras: 61,97g | Prot: 153,78g | Glu: 236,79g.
Petit Déjeuner: Dunkin' Donuts Iced Coffee with Cream (Small), Quaker Protein Instant Oatmeal - Cranberry Almond, Coffee with Cream. Déjeuner: Rice Pilaf, Green String Beans, Market Basket Turkey Tips . Dîner: Fresh Express Iceberg Garden Lechuga Repollo, Perdue Boneless Skinless Chicken Breast, 14" Pepperoni Pizza. Snacks/Autre: GNC Wheybolic Natural Chocolate, Kashi Chewy Granola Bars - Dark Mocha Almond. plus...
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