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Workout Plan

Workout C

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BARBELL BACK SQUAT TO BOX (WARM-UP SETS)

Add weight across 2-3 warm-up sets, stopping each set well short of failure.

Barbell back squat to box

2 sets, 5 reps (rest 1 min. )

Barbell back squat to box

5 sets, 5 reps (rest 2 min. )

INCLINE BENCH PRESS (WARM-UP SETS)

Add weight across 2-3 warm-up sets, stopping each set well short of failure.

Barbell Incline Press

2 sets, 5 reps (rest 1 min. )

Barbell Incline Press

5 sets, 5 reps (rest 2 min. )

REVERSE-GRIP BENT-OVER ROW (WARM-UP SETS)

Add weight across 2-3 warm-up sets, stopping each set well short of failure.

Reverse-grip bent-over row

2 sets, 5 reps (rest 1 min. )

Reverse-grip bent-over row

5 sets, 5 reps (rest 2 min. )

Triceps dip

If you can't perform at least 5 reps, perform band-assisted or machine-assisted reps. If 8-10 reps is too easy, add weight to bring you closer to the rep range.

3 sets, 8-10 reps (rest 90 sec. )

Dumbbell Crunch Isometric Hold

3 sets, 8-12 reps (rest 1 min. )

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