N E U R OT Y P E 2 A P R O G R A M
T R A I N I N G VA R I AT I O N
PH ASE 1 - ACCUMULAT ION
SCHEDULE
M O N DAY
T U E S DAY
Developmental day
Double stimulation
W E D N E S DAY
T H U R S DAY
F R I DAY
SAT U R DAY
Neural priming day
Heavy day
Pump day
S U N DAY
© 2018 Ballistic Management Inc. All Rights Reserved
Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
M O N DAY – D E V E LO P M E N TA L DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
Z E R C H E R S Q UAT
4
8
4
10
4
12
3
15
2-3 min
B
BENCH PRESS
4
8
4
10
4
12
3
15
90-120 sec
C
B E N T OV E R B A R B E L L R OW
4
8
4
10
4
12
3
15
90-120 sec
D1
RIGHT LEG
B AC K WA R D L U N G E
2
10
3
10
4
10
2
12
30-45 sec
D2
LEFT LEG
B AC K WA R D L U N G E
2
10
3
10
4
10
2
12
30-45 sec
D3
LY I N G L E G C U R L
2
10
3
10
4
10
2
12
90-120 sec
E1
P R E AC H E R C U R L
2
10
3
10
4
10
2
12
30-45 sec
E2
LY I N G D B
TRICEPS EXTENSION
2
10
3
10
4
10
2
12
30-45 sec
E3
D B L AT E R A L R A I S E
2
10
3
10
4
10
2
12
90-120 sec
Note that in this workout the reps increase from week to week. The goal is to maintain the same weight on all weeks but adding reps. You should not go to failure on that day.
T U E S DAY – D O U B L E ST I M U L AT I O N DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A1
H AC K S Q UAT
(O R L E G P R E S S)
3
10
3
12
3
15
2
18
60-75 sec
A2
LEG CURL
( LY I N G O R S E AT E D)
3
10
3
12
3
15
2
18
75-90 sec
B1
ROMANIAN DEADLIFT
3
10
3
12
3
15
2
18
60-75 sec
B2
LEG EXTENSION
3
10
3
12
3
15
2
18
75-90 sec
C1
INCLINE DB PRESS
3
10
3
12
3
15
2
18
60-75 sec
C2
C H E ST-S U P P O R T E D
T- B A R R OW
3
10
3
12
3
15
2
18
75-90 sec
D1
D B Z- P R E S S
3
10
3
12
3
15
2
18
60-75 sec
D2
L AT P U L L D OW N I N
F R O N T S U P I N AT E D
3
10
3
12
3
15
2
18
75-90 sec
Note that in this workout the reps increase from week to week. The goal is to maintain the same weight on all weeks but adding reps. You should not go to failure on that day.
T H U R S DAY – N E U R A L P R I M I N G DAY
EXERCISE
M E T H O D/
TEMPO
Slow eccentric
(5-7 seconds)
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
5
2 (82%)
5
2 (84%)
5
2 (86%)
3
2 (88%)
75-90 sec
A1
F R O N T S Q UAT
A2
DEPTH LANDING
5
5
5
5
5
5
3
5
75-90 sec
A3
VERTICAL JUMP
5
5
5
5
5
5
3
5
75-90 sec
B1
BENCH PRESS
5
2 (82%)
5
2 (84%)
5
2 (86%)
3
2 (88%)
75-90 sec
B2
O LY M P I C P U L L ¹
5
3
5
3
5
3
3
3
75-90 sec
B3
P LYO P U S H U P O N B E N C H
5
5
5
5
5
5
3
5
75-90 sec
Slow eccentric
(5-7 seconds)
1 For the Olympic pull go with a variation in accordance for your skill level: power shrug (easiest) / snatch grip high pull from hang (next easiest) / Power clean from hang / Power snatch from hang / Power clean from floor / Power
snatch from floor
F R I DAY – H E AV Y DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
Z E R C H E R S Q UAT
4
5
5
5
4
6
3
7
2-3 min
B
INCLINE BENCH PRESS
4
5
5
5
4
6
3
7
90-120 sec
C
B E N T OV E R B A R B E L L R OW
4
5
5
5
4
6
3
7
90-120 sec
D
FA R M E R 'S WA L K
(O R Z E R C H E R C A R R Y )
4
30m
5
30m
4
40m
3
50m
2-3 min
Note that in this workout the reps increase from week to week. The goal is to maintain the same weight on all weeks but adding reps. You should not go to failure on that day.
SAT U R DAY – P U M P DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A1
ROPE HAMMER CURL
High double
contraction
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
A2
ROPE TRICEPS
P R E S S D OW N
Low double
contraction
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
B1
ST R A I G H T-A R M P U L L D OW N
Slow eccentric
(5 sec)
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
B2
P E C D E C K M AC H I N E O R
DB FLIES OR CABLE
C R O S S- OV E R
Slow eccentric
(5 sec)
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
C1
D B L AT E R A L R A I S E
Full reps +
Bottom partial
reps
3
8-10 + max
3
8-10 + max
3
8-10 + max
3
8-10 + max
30-45 sec
C2
R E A R D E LT S M AC H I N E
O R B E N T OV E R
L AT E R A L R A I S E
Full reps +
Bottom partial
reps
3
8-10 + max
3
8-10 + max
3
8-10 + max
3
8-10 + max
30-45 sec
D1
STA N D I N G C A B L E C U R L
3
10-12
3
10-12
3
10-12
3
10-12
30-45 sec
D2
V- B A R C A B L E P R E S S D OW N
3
10-12
3
10-12
3
10-12
3
10-12
30-45 sec
High double contraction: Lift the weight all the way up, lower it halfway down slowly, lift it back up, bring it back down to the starting position; this is ONE rep
Low double contraction: Same as above but the double portion is in the low half of the movement, which in this case is still the peak contraction portion.
N E U R OT Y P E 2 A P R O G R A M
T R A I N I N G VA R I AT I O N
PH ASE 2 - I N T E N S I F I C AT I O N
SCHEDULE
M O N DAY
T U E S DAY
Developmental day
Double stimulation
W E D N E S DAY
T H U R S DAY
F R I DAY
SAT U R DAY
Neural priming day
Heavy day
Pump day
S U N DAY
© 2018 Ballistic Management Inc. All Rights Reserved
Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
M O N DAY – D E V E LO P M E N TA L DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
A N D E R S O N S Q UAT ¹
Cluster⁴
3
5-6
3
5-6
3
4-5
3
4-5
2-3 min
B
BENCH PRESS FROM PINS²
Cluster
3
5-6
3
5-6
3
4-5
3
4-5
2-3 min
C
P E N D L AY R OW ³
Cluster
3
5-6
3
5-6
3
4-5
3
4-5
2-3 min
D1
B U LG A R I A N S P L I T S Q UAT
RIGHT LEG
Low double
contraction5
3
8
4
8
4
6
2
6
30-45 sec
D2
B U LG A R I A N S P L I T S Q UAT
LEFT LEG
Low double
contraction
3
8
4
8
4
6
2
6
75-90 sec
E1
STA N D I N G D B P R E S S
SINGLE ARM RIGHT ARM
Low double
contraction
3
8
4
8
4
6
2
6
30-45 sec
E2
STA N D I N G D B P R E S S
SINGLE ARM LEFT ARM
Low double
contraction
3
8
4
8
4
6
2
6
75-90 sec
F1
SINGLE ARM DB
R OW R I G H T A R M
Hold peak
3 sec
3
8
4
8
4
6
2
6
30-45 sec
F2
S I N G L E A R M D B R OW
LEFT ARM
Hold peak
3 sec
3
8
4
8
4
6
2
6
75-90 sec
1
Anderson squat: https://thibarmy.com/special-exercises-series-no-7-anderson-squats/
2
Bench press from pins: Set the pins about 2" from the chest
3
Pendlay row: Bent over row where the barbell starts on the floor on all the reps and the torso remains as close to being parallel to the floor as possible.
4
Cluster: Take a weight that is slightly heavier than you could normally do for the prescribed number of reps. Rest 15-20 seconds between reps (rack the bar).
5
Low double contraction: Squat all the way down, stand back halfway up, go back down, stand up complete; this is ONE rep.
T U E S DAY – D O U B L E ST I M U L AT I O N DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
Pre-fatigue
ISO1
3
15 sec+10
3
20 sec+10
3
25 sec+10
2
30 sec+10
60-75sec
Drop set2
3
10+6-8
3
10+6-8
3
10+6-8
2
10+6-8
60-75sec
Pre-fatigue ISO
3
15 sec+10
3
20 sec+10
3
25 sec+10
2
30 sec+10
60-75sec
Drop set
3
10+6-8
3
10+6-8
3
10+6-8
2
10+6-8
60-75sec
5020 tempo
3
Max
3
Max
3
Max
2
Max
60-75sec
Pre-fatigue ISO
3
15 sec+10
3
20 sec+10
3
25 sec+10
2
30 sec+10
60-75sec
A1
G O B L E T S Q UAT
A2
LEG CURL
( LY I N G O R S E AT E D)
B1
B AC K E X T E N S I O N O R
REVERSE HYPER OR
G LU T E H A M R A I S E
B2
LEG EXTENSION
C1
D I P S ( B O DY W E I G H T O N LY )
C2
S E A L R OW
D1
B A R B E L L Z- P R E S S
5020 tempo
3
6-8
3
6-8
3
6-8
2
6-8
60-75sec
D2
L AT P U L L D OW N I N
F R O N T P R O N AT E D
Drop set
3
10+6-8
3
10+6-8
3
10+6-8
2
10+6-8
60-75sec
1
Pre-fatigue ISO: Hold the position of highest tension (mid range for the squat, contracted position for the back exercises) for the prescribed time then do the reps
2
Drop set: Do 10 reps to failure or close to it, decrease the weight by around 40-50% and do 6-8 more reps to failure
T H U R S DAY – N E U R A L P R I M I N G DAY
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
5
2 (82%)
5
2 (84%)
5
2 (86%)
3
2 (88%)
75-90 sec
5
5
5
5
5
5
3
5
75-90 sec
A1
F R O N T S Q UAT
A2
DEPTH JUMP
(FOR HEIGHT)
A3
J U M P S Q UAT W I T H D B S
1 DB in each
hand
5
5 (10%)
5
5 (15%)
5
5 (17.5%)
3
5 (20%)
75-90 sec
B1
BENCH PRESS
Iso-dynamic
5
2 (82%)
5
2 (84%)
5
2 (86%)
3
2 (88%)
75-90 sec
B2
O LY M P I C P U L L 1
5
3
5
3
5
3
3
3
75-90 sec
B3
P LYO P U S H U P
S M I T H M AC H I N E 2
5
5
5
5
5
5
3
5
75-90 sec
Iso-dynamic3
For the Olympic pull, go with a variation in accordance for your skill level:
power shrug (easiest) / snatch grip high pull from hang (next easiest) / Power clean from hang / Power snatch from hang / Power clean from floor / Power snatch from floor
Plyo push up in Smith machine: Set up the bar in the Smith machine at about knee height. Take a push up position on the bar (using your bench press grip) and project yourself up in the air as high as possible, then stick the landing on the
bar. If the reps are not explosive enough, bring the bar higher.
2
3
Iso-dynamic: Hold a 5-second pause about 2" short of the bottom position. After the pause, lift the weight up (don't bring the bar further down).
F R I DAY – H E AV Y DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
F R O N T S Q UAT
3
6
4
5
5
3
6
3/2/1 waves
2-3 min
B
BENCH PRESS
3
6
4
5
5
3
6
3/2/1 waves
2-3 min
C
P E N D L AY R OW
3
6
4
5
5
3
6
3/2/1 waves
2-3 min
D
FA R M E R 'S WA L K
(O R Z E R C H E R C A R R Y )
3
50m
4
40m
5
30m
6
20m
2-3 min
SAT U R DAY – P U M P DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
Hold peak
3 sec
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
A1
DB HAMMER CURL
A2
LY I N G E Z B A R
TRICEPS EXTENSION
5020 tempo
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
B1
ST R A I G H T-A R M P U L L D OW N
4040 tempo
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
B2
P E C D E C K M AC H I N E O R
DB FLIES OR CABLE
C R O S S- OV E R
Hold peak
3 sec
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
C1
D B L AT E R A L R A I S E O N
45 DEG INCLINE BENCH
Full reps
+ Bottom
partial reps
3
8-10 + max
3
8-10 + max
3
8-10 + max
3
8-10 + max
30-45 sec
C2
R E A R D E LT S
M AC H I N E O R B E N T
OV E R L AT E R A L R A I S E
Hold peak
3 sec
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
D1
P R E AC H E R C U R L
5020 tempo
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
D2
OV E R H E A D E Z B A R
TRICEPS EXTENSION
Hold stretch
3 sec
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
N E U R OT Y P E 2 A P R O G R A M
T R A I N I N G VA R I AT I O N
P H AS E 3 - R E A L I Z AT I O N
SCHEDULE
M O N DAY
T U E S DAY
Developmental day
Double stimulation
W E D N E S DAY
T H U R S DAY
F R I DAY
SAT U R DAY
Neural priming day
Heavy day
Pump day
S U N DAY
© 2018 Ballistic Management Inc. All Rights Reserved
Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
M O N DAY – D E V E LO P M E N TA L DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A
B AC K S Q UAT
Wave loading3
6
6/4/2
6
5/3/1
6
3/2/1
6
3/2/1
2-3 min
B
BENCH PRESS
Wave loading
6
6/4/2
6
5/3/1
6
3/2/1
6
3/2/1
2-3 min
C
P U L L- U P S ¹
Cluster
3
5-6
4
5-6
4
4-5
3
4-5
90-120 sec
D1
B OX J U M P S
2
6
3
6
4
6
2
6
30-45 sec
D2
F R O N T S Q UAT
2
6
3
6
4
3
2
3
30-45 sec
E1
B R OA D J U M P S ²
2
4
3
4
4
4
2
4
90-120 sec
E2
KB SWING
2
10
3
10
4
12
2
12
30-45 sec
F1
S E AT E D R OW
S U P I N AT E D G R I P
2
8
3
8
4
6
2
6
30-45 sec
F2
BARBELL CURL
2
8
3
8
4
6
2
6
90-120 sec
1
Pull-ups: Use a neutral grip and start every rep from a dead hang. Add weight if you can or use resistance band assistance if needed
2
Broad jumps: Jump as far as you can. Reset on every jump.
3
Wave loading: One wave is three sets with 2-3 min between each set (e.g. 1 x 6, 1 x 4, 1 x 2). You add weight on every set in a wave. The first wave is not all out, the second wave is heavier.
T U E S DAY – D O U B L E ST I M U L AT I O N DAY
EXERCISE
1
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
5030 tempo
3
8-10
3
8-10
3
8-10
2
8-10
60-75sec
2/1 technique1
3
5-6/leg
3
5-6/leg
3
5-6/leg
2
5-6/leg
60-75sec
A1
L U M B E RJAC K S Q UAT
A2
LEG CURL
( LY I N G O R S E AT E D)
B1
B AC K E X T E N S I O N O R
REVERSE HYPER OR
G LU T E H A M R A I S E
Full + partial
(bottom half)
3
8-10 + max
3
8-10 + max
3
8-10 + max
2
8-10 + max
60-75sec
B2
LEG EXTENSION
2/1 technique
3
5-6/leg
3
5-6/leg
3
5-6/leg
2
5-6/leg
60-75sec
C1
DB BENCH PRESS
Low double
contraction
3
8-10
3
8-10
3
8-10
2
8-10
60-75sec
C2
S E AT E D C A B L E R OW
NEUTRAL GRIP
Hold peak 3
sec
3
8-10
3
8-10
3
8-10
2
8-10
60-75sec
2/1 technique: Lift with both legs, bring one leg down while the other one holds the weight at the top. Then lower the weight in 4-5 seconds with one leg. Switch leg of every rep.
T H U R S DAY – N E U R A L P R I M I N G DAY
EXERCISE
M E T H O D/
TEMPO
Overcoming
ISO2
WEEK 1
WEEK 2
WEEK 3
WEEK 4
R E ST
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
5
6 sec
5
6 sec
5
6 sec
3
6 sec
75-90 sec
A1
B AC K S Q UAT
A2
DEPTH JUMP
( F O R D I STA N C E )
5
5
5
5
5
5
3
5
75-90 sec
A3
J U M P S Q UAT W I T H B A R
5
5 (15%)
5
5 (20%)
5
5 (25%)
3
5 (30%)
75-90 sec
B1
BENCH PRESS
5
6 sec
5
6 sec
5
6 sec
3
6 sec
75-90 sec
B2
O LY M P I C P U L L ¹
5
3
5
3
5
3
3
3
75-90 sec
B3
P LYO P U S H U P
F R O M F LO O R
5
5
5
5
5
5
3
5
75-90 sec
Overcoming
ISO2
For the Olympic pull go with a variation in accordance for your skill level: power shrug (easiest) / snatch grip high pull from hang (next easiest) / Power clean from hang / Power snatch from hang / Power clean from floor / Power snatch
from floor
1
2
Overcoming ISO: Set the safety pins in the power rack so that they are around the mid-range position of the lift (squat or bench), start with the empty bar under the safety pins and push against it as hard as you can for 6 seconds:
https://thibarmy.com/isometrics-underrated-training-tool/
F R I DAY – H E AV Y DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
R E ST
A
B AC K S Q UAT
5
3 (85-88%)
5
5/4/3/2/1
6
1/5/1/5/1/5¹
Ramp
1
2-3 min
B
BENCH PRESS
5
3 (85-88%)
5
5/4/3/2/1
6
1/5/1/5/1/5¹
Ramp
1
2-3 min
C
DEADLIFT
5
3 (85-88%)
5
5/4/3/2/1
6
1/5/1/5/1/5¹
Ramp
1
2-3 min
1/5/1/5/1/5: With this method, the singles (sets of 1) use 90% of your maximum. The sets of 5 go up in weight from couple to couple (the sets of 1 stay the same). The second set of 5 uses the weight you used for your set of 5 the preceding
week and the last set of 5 is an attempt to get a 5RM (use a weight that is close to what you used for 3 reps the preceding week). If you only get 4 reps (or 3) on that last set of 5, rest 20 seconds and get the extra 1 or 2 reps in.
1
SAT U R DAY – P U M P DAY
EXERCISE
M E T H O D/
TEMPO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WO R K
SETS
REPS
WO R K
SETS
REPS
WO R K
S E TS
REPS
WO R K
S E TS
REPS
R E ST
A1
DB HAMMER
P R E AC H E R C U R L
5020 tempo
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
A2
CALIFORNIA PRESS
5020 tempo
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
B1
D B P U L LOV E R
Hold stretch
3 sec
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
B2
P E C D E C K M AC H I N E O R
DB FLIES OR CABLE
C R O S S- OV E R
5020 tempo
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
C1
C O M B O L AT E R A L R A I S E
+ FRONT RAISE
Mechanical
drop set
3
8-10 + max
3
8-10 + max
3
8-10 + max
3
8-10 + max
30-45 sec
C2
R E A R D E LT S
M AC H I N E O R B E N T
OV E R L AT E R A L R A I S E
Hold peak
3 sec
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
D1
INCLINE DB CURL
Hold stretch
3 sec (keep
biceps flexed)
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec
D2
INCLINE DB
TRICEPS EXTENSION
5020 tempo
3
8-10
3
8-10
3
8-10
3
8-10
30-45 sec