1
Warm-up
Easy5 min
0/2
Week 1 · Tue Oct 13Today
Upper A
Heavy bench
10:30 to 11:30 About 55 min6 blocks
Pre-gym · 9:30
2 bananas or dates + Greek yogurt, or beef, rice and an apple
Post-gym · 11:45
40 to 50 g protein + rice, potatoes or pasta
2
Bench press
+ set5s week + FSL 5x5
FSL sets superset with barbell rows 5 x 8
Rest 3 min on work sets, 90 sec on FSL
- ›The last work set is the + set: as many clean reps as you can.
- ›Stop when the next rep is in doubt. No grinders, no spotter pulling it.
0/10
reps
3
Barbell row
Stop 2 short5 x 8
- ›Superset with the bench FSL sets. Rest 90 sec.
0/5
4
Rear delt fly + side raise
Failure OK2 sets each
0/4
5
Triceps pushdown
Failure OK2 sets
0/2
6
Abs
Failure OK3 to 5 min
0/1
lb
3 mornings a week, after the bathroom, before food.