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Upper body
Upper Body Strength
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1m 29s
4 sets each with heavy enough weights (ideally) that 8-10 reps feels TOUGH! If not, 10-15 reps each.
1 FULL minute of rest.
Up Next in Upper Body Strength
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Upper body (back bias)
4 sets of the first superset (bent over rows and top alt. chest press)
2 sets of everything else.
1-2 minute rest after each set!
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Shoulder day
If you are able to perform the last exercise (weights light enough) perform 2 sets of every exercise at 75% of your max effort (2 Reps in reserve)
If not, perform 3 sets of each exercise with the same effort and reps.
