Thursday, September 17, 2026

Arm circles forward and back
Empty barbell press
3x5
Balboas
3x8 light
Smash upper outside of pec with
lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row

Bench press
4x8-10 reps
Incline press
3x12-15
DB bench press neutral grip
3x10
*rest max 90 seconds

Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10

15 minutes as many reps as possible
10 dumbbell ground to over head light 30-40# dumbbells
10-15 toes to bar pick with number you can keep holding
10 burpee over dumbbell