Cycle 1, Week 1, Day 4
OHP day.
OHP
warmup
100 * 5
110 * 5
115 * 5 + 6
Upright row
45 * 10, 10, 10, 10
DB shoulder press
40s * 10, 10, 10, 10
EZ bar curl
80 * 10, 10, 10, 10
Lat raise
20s * 10, 10, 9, 8
Hammer curl
35s * 10, 8, 8, 8
Reverse flys
15s * 10, 10, 10, 10
I am really enjoying this routine. I can definitely tell that I'm not used to the volume, as I've been fairly sore this week, and usually I have very little DOMS.
Next week is the 3s, which are done at 80, 85, and 90%.
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