7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
During my last visit to the club, a few people came up and asked me questions about how to look better. The most common questions were: I want to lose weight but keep my muscles. I want to lose fat and build more muscle. Can I still lose fat if I...
Something I really don't like: spending lots of time at the gym and not seeing any results. If you feel like your strength isn't growing, here are some tips to help you start gaining again. First: Check Your Expectations Let's get real—as much as...
Welcome to the new Cycle! In this cycle, we're adopting a full-body workout routine daily—no more body splits. We're still committed to progressive overload, but you'll notice that primary exercises will not recur on fixed days. For example, you...