TRAINING: DAY 10

Exercise Sets Reps Comment

A BLOCK

Barbell bench press 5 10 Rest 60-90 seconds between sets

B BLOCK

Performed in a circuit with no

rest between individual moves,
Dumbbell pullover 3 10
but with 60-90 seconds of rest
between each circuit

Dumbbell overhead triceps extension 3 10

Decline push-up 3 10

C BLOCK

Performed in a circuit with no

rest between individual moves,
Weighted triceps dip 3 Failure
but with 60-90 seconds of rest
between each circuit

Man maker 3 10

SkiErg* 3 60 seconds

* You can substitute an elliptical machine if you don’t have this machine available.

NOTES:

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M