Strength PH 5: ACC (WK 17-20

Metabolic Conditioning
Day: 3 - Upper 2

A1 DB 45* Chest Press Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
4 12-10-8-8
2
Tempo Rest 3
3110 90s 4

A2 Back Pulldown Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
4 12-10-8-8
Pronated - Mid Grip Tempo Rest
2
3
4X12 90s 4

B1 DB Chest Fly Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
4 10-12
Flat Bench Tempo Rest
2
3
2010 75s 4

B2 One Arm DB Back Row Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
4 10-12
2
Tempo Rest 3
3011 75s 4

C1 Cable Tricep Ext Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
4 12-15
Rope Tempo Rest
2
3
20X1 60s 4

C2 Seated DB Bicep Curl Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
4 12-15
Offest Grip Tempo Rest
2
3
21X1 60s 4

Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
2
Tempo Rest 3
4

Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
2
Tempo Rest 3
4

Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
2
Tempo Rest 3
4

Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
1
2
Tempo Rest 3
4