SHOULDERS PROPAIN FINISHER Max DB Neutral OHP using 50% of your 12RM => Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon as you complete the last rep of your first set. TRICEPS PROPAIN FINISHER Max Bench Dips (Beginner - Feet Flat) => Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon as you complete the last rep of your first set.ĬOMPLETE ALL SETS OF SHOULDER PRESSES BEFORE MOVING ONTO HIGH PULLS DB Shoulder Press - 10 x 10 (Use 60% of your 1RM) DB High Pulls - 10 x 5 (Use your 8RM / 75% of your 1RM) NOTE: Your rest is strictly 1 minute within sets of a “10-by”. BICEPS PROPAIN FINISHER Max Inverted Chin Rows => Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon as you complete the last rep of your first set. WEEK 1 THURSDAY XV-10: BICEPS / TRICEPS COMPLETE ALL SETS OF CURLS BEFORE MOVING ONTO TRICEP X-TENSIONS Barbell Curls - 10 x 10 (Use 60% of your 1RM) Lying Triceps X-Tensions (EZ Bar or DB’s) - 10 x 5 (Use your 8RM / 75% of your 1RM) NOTE: Your rest is strictly 1 minute within sets of a “10-by”. HAMSTRINGS PROPAIN FINISHER Max Physioball Hamstring Curls to Failure => Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon as you complete the last rep of your first set.

QUADS PROPAIN FINISHER Max Prisoner Jump Squats to Failure => Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon as you complete the last rep of your first set. Perform all 10 sets of squats before moving onto to your 10 sets of deadlifts. TUESDAY XV-10: QUADS / HAMSTRINGS COMPLETE ALL SETS OF SQUATS BEFORE MOVING ONTO DEADLIFTS Barbell Squats - 10 x 10 (Use 60% of your 1RM) Deadlifts - 10 x 5 (Use your 8RM / 75% of your 1RM) NOTE: Your rest is strictly 1 minute within sets of a “10-by”. Start the clock running as soon as you complete the last rep of your first set. CHEST PROPAIN FINISHER Max Pushups to Failure => Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon as you complete the last rep of your first set.īACK PROPAIN FINISHER Max Inverted Rows to Failure (Beginner - Feet Flat) => Complete 2x that number within 4 minutes 30 seconds. Perform all 10 sets of incline bench press before moving onto to your 10 sets of underhand rows. WEEK 1 MAX SIZE: IGNITION PHASE MONDAY XV-10: CHEST / BACK COMPLETE ALL SETS OF PRESSES BEFORE MOVING ONTO ROWS Incline Bench Press (DB or BB) - 10 x 10 (Use 60% of your 1RM) Underhand Barbell Rows - 10 x 5 (Use your 8RM / 75% of your 1RM) NOTE: Your rest is strictly 1 minute within sets of a “10-by”. Santiago, Región Metropolitana junji.nakagawa Junji Nakagawa

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