Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD
A. DB Bench Press
- 4×10-12
B. Bent Over DB Rows
- 4×10-12
C. L-Seated DB Press
- 3×12
D. Lat Pulldown / Pull-ups
- 3×10-12
E. Superset:
- DB Lateral Raises x15
- DB Curls x12
(3 rounds) -
Rest Guidelines
- Main lifts: 60–75 sec
- Accessories: 45–60 sec
- Supersets: minimal rest
- Stay in same station until all sets complete
A. DB Bench Press
- 4×10-12
B. Bent Over DB Rows
- 4×10-12
C. L-Seated DB Press
- 3×12
D. Lat Pulldown / Pull-ups
- 3×10-12
E. Superset:
- DB Lateral Raises x15
- DB Curls x12
(3 rounds) -
Rest Guidelines
- Main lifts: 60–75 sec
- Accessories: 45–60 sec
- Supersets: minimal rest
- Stay in same station until all sets complete
A. DB Bench Press
- 4×10-12
B. Bent Over DB Rows
- 4×10-12
C. L-Seated DB Press
- 3×12
D. Lat Pulldown / Pull-ups
- 3×10-12
E. Superset:
- DB Lateral Raises x15
- DB Curls x12
(3 rounds) -
Rest Guidelines
- Main lifts: 60–75 sec
- Accessories: 45–60 sec
- Supersets: minimal rest
- Stay in same station until all sets complete