Gains4All

Gain size and strength in functional areas
99 reps = AMRAP - Burnout set

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Follow RPE Guidelines but only trade out motions for similar motions (e.g. lat pulldown -> pull-ups)

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Barbell)

Meadow Row

French Press

Bicep Curl (EZ Bar)

Tricep Rope Push Down (Cable)

Chin-Up (Bodyweight)

Decline Sit Up (Bodyweight)

Chest/Back/Arms - Antagonistic

Follow all guides, keep heavier lifts at the front, adjust if something needs more focus

Hack Squat

Front Raise

Leg Extension

Seated Shoulder Press (Dumbbell)

Shrug (Dumbbell)

Calf Raise (Machine)

Leg Raise (Captain's Chair)

Quads/Legs, Shoulders, Traps

CNS overload today; make sure lighter sets are done to volumatic potential.

Deadlift (Barbell)

Rear Delt Fly (Cable)

Seated Hamstring Curl

Pullover (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Landmine Oblique Twist

Dead Hang

Reverse Wrist Curl (Barbell)

Hams/Glutes/R. Delts/CORE

Take these lightly, Cardio should be at 60% of Max HR

Cardio (LISS)

Hanging Knee Raise

Oblique Cable Extension/Hold

Active Rest/Core work

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