DAY 1 FOCUS: Getting stronger, and learning

• Primary Option 1:
• Start: Bench, cluster or Higher reps on week one to lower reps on week 4. 15 rep burnout set for a challenge, less weight more reps this month. Pull up, or deadlifts.

• Primary Option 2:
Overhead presses for those that want to bring them up, and Horizonatal Recline Row for pulling power.
• Secondary Option 1: Strength and muscle gain option
Bar overhead pressing, Chest supported row for targeted back work, Loaded/unstable pushups for hypertrophy and joint health.

Secondary Option 2: Conditioning and fat loss option
COMPLEX TIME. Overhead press, row and Squats, descending reps. It works, people love/hate it.
Note: Aggressive intent, and speed make this efficient, good form ALLWAYS.
Core Finish 1:
Ab Wheel and High tension Oblique work

Upper Body Finish 2:
Dips and curls.
Categories: Monthly Training Program
Duration: 6:44
Formats: HD