Praise Athletics – Body Building
Bench test (6 Rounds for weight)
2 rounds of:
1 min on Spin Bike
5 Inchworms To Scapular Push -Up
12 Neutral Grip Dumbbell Bench
12 Neutral Grip Dumbbell Row
DB Bench Press Testing
Set 1 – 10 reps @ light weight
Set 2 – 8 reps @ medium weight
Set 3 – 6 reps @ medium to heavy weight
Sets 4-6 – 4 reps @ heavy weight (Find 4RM!)
Rest 60 seconds between sets
Back/Lats (8 Rounds for weight)
Cable Lat Pull Downs
4 Sets
8 Reps As Heavy As Possible
rest 2 min
then 4 Sets
10/10 DB Bentover Rows
Rest 2 Min
