ACF – January 3, 2019

Workout of the Day

Push Press


Single Arm DB or KB Strict Press

3 x 10/arm

DB Hammer Curl

3 x 10 reps/arm

Notes: that’s right, bicep curls!!!

Workout Notes:

Heavy day for the week with some upper body work.

Push Press:

Get some good warm up sets in here before jumping into your work sets. Once you get there adjust loading as needed and rest no less than 2 min and no more than 4 min between each set. Goal is to have no failed reps but challenging weights across all sets. See if you can stay within 15% or so of your heaviest work set for the day.

Single Arm Work:

This is going to be a strict press so the loading will be limited. Work hard to keep that belly tight and not rotate your torso too much to one side while pressing. Rest 2-3 min between each set and adjust loading as needed.

Hammer Curl:

You know it! Because they are awesome and good for some hypertrophy work now and then. Feel free to superset these with the strict press as well if you like.

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