10/27/2026
Day 1
A1-CG bench 5x12 ramping to RPE 7,8,9,6(4 week wave)
A2-CSR 5x8 ramping to RPE 8,9,10,8(4 week wave)
B1-Incline DB Hammers 5x12-15 RPE 8-9
B2-OH rope triceps 5x12-15 RPE 8-9
C1-Pec Flyes 4x15-20 RPE 8-9
C2-Seated DB Powerclean 4x15-20 RPE 8-9
D1-Pushups 2x fail
D2-Inverted Rows 2x fail
Day 2
A1-Multigrip Bar 8x6,8,10,6 RPE 6-7(4 week wave)
A2-Lat Pulldown 8x10-12 RPE 8-9
B1-EZ Bar Lap Curl 5x15-20 RPE 8-9
B2-Flat Rolling Triceps 5x12-15 RPE 8-9
C1-Incline Cuban Press 4x12-15 RPE 7-8
C2-Sternal Press Arounds 4x15-20 RPE 8-9
D1-Banded Biceps x reps(add 20 reps per week)
D2-Banded Triceps x reps(add 20 reps per week)
