Complete 3 rounds of the couplet before moving on.

20 squats
20 high step lunges (R+L=2)
rest 30 sec

Complete 3 rounds of the quad set before moving on.

10 uni bent rows R 15/20
20 uni DB biceps curls R 15/20
10 uni bent rows L 15/20
20 uni DB biceps curls L 15/20
Rest 30 sec

Complete 3 rounds of the quad set before moving on.

10 pushups (strict) 
20 shoulder crushers R 15/20
10 pushups (strict) 
20 shoulder crushers L 15/20
Rest 30 sec

Post Rx, or reps missed to comments.


Daily Extras - 

20-19-18-17-16-15 reps per round for time:

KB high Sumo 35/54
Box Jumps


Post time to comments

Workout Notes:

  • OYC - On YOUR Count. 
  • Go slow.
  • Control the weight.
  • Use strict shaping bias form. 
  • Be precise with your rests. 30 sec only please. 
  • The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don't get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the "pump" is critical to muscle shaping success. No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don't embrace the body builder's methods, we surely can use their techniques to achieve our own.
  • If you did yesterday's workout it may be overdoing it for you to do some portion of this workout today. Everyone will be different. Some will need to rest pushers, some pullers and some squats. Know your body. Vets should be fine (depending upon the individual), but if you are in doubt skip it and replace for the following: 

3 rounds of: 
25 situps
25 superman back ext
25 tic tocks R 25/35
25 tic tocks L 25/35 


 Nutrition tip #1!

Nutrition tip #1!

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