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Keep the barbell at an RPE 7-8 so you can stay crisp on every set; if needed, use 5-10% less load and keep 1-2 reps in reserve. Great for intermediate lifters or anyone who wants a focused upper-body push/pull session with a bit of shoulder and back volume. Inspired by today's trends — CrossFit's Workout Of The Day.
Press & Row
- 5 Bench Press
- 8 Chest-Supported Row
- 10 Seated Dumbbell Shoulder Press @ 30lb
- 12 Lat Pulldown
- 15 Cable Triceps Pressdown @ 35lb
- 12 Dumbbell Hammer Curl @ 25lb
EQUIPMENT
barbellbenchpull-up bar
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