4X20 50 kg back squats (max 2 minute recovery)
4X20 50kg bench press (max 3 minute recovery)
4X8 50kg military press (max 3 minute recovery)
Bicep barbell curl declining pyramid from 50kg (each set to failure, decrease each set by 10kg, 2 minute recovery)
One thing I always do if I fail to complete a set is drop the weight or the amount of reps per set immediately. Rather than see it as a failure, i try to see it as a success as it shows i’m working at my max. Rather than risk real damage or throw in the towel, drop the weight or reps (not both) and stay at max work rate.
4 X 20 back squats (45kg) (1-2 minute recovery)
4 X 20 bench press (45kg) (1-2 minute recovery)
4 X 20 Romanian deadlifts (1-2 minute recovery)
4 x 10 military press (2-3 minute recovery)
The focus of this workout is endurance. I’ve struggled to crank up the weight with my squats, so I’ve recently taken it back to basics, switching to lower weight, higher reps, and closer attention to squat form.
For the military press on the other hand, the focus remains strength (lower reps, higher weight, longer recovery). The m-press is my fave shoulder exercise as it’s a total body exercise. Form is very important as it’s a higher injury risk movement. #impresswithyourmpress