6/11/26

A.

4x10 Incline Bench

4x6 Batwing Row –

4ct hold at top

Rest 2 minutes

B.

3x10 Chin-ups - AHAP

3x10 NG DB Bench @25% Bench 1RM (~65-70#) 

Rest 2 minutes

C.

3x10-12. 

Incline DB Bench

Wide Grip Lat Pull Down

Rest 2 minutes

D.

3x10-12 

NG Seated DB Press

Double DB Row

Rest 2 minutes

E.

3x6-8 

BB Skull Crushers

BB Curls

Rest :90

F.

3x6-8 

DB Hammer Curls

DB Skull Crushers

Rest :90

G.

3x15

DB Preacher Curls - squeeze for one count at top

Triceps Push Downs - squeeze for one at bottom

BB Reverse Curls

Triangle Push Ups

Rest 1 min

H.

C2 Bike Sprints 

12 Rounds: 

:25 @ ME 

1 Min @ Super Easy Spin*

*Can shift to workout 5 if you don’t have enough time