notes
A balanced session targeting full-body muscle growth with a focus on mind-muscle connection and mobility.
10
mvmts
26
sets
curated by
architect
movements
01
high-bar back squats
set 1
intensity
72%
reps
10
set 2
intensity
72%
reps
10
set 3
intensity
72%
reps
10
set 4
intensity
72%
reps
10
3-1-2 tempo, focus on depth
02
flat bench press
set 5
intensity
80%
reps
8
set 6
intensity
80%
reps
8
set 7
intensity
80%
reps
8
set 8
intensity
80%
reps
8
control the eccentric, explosive press
03
barbell rows
set 9
intensity
75%
reps
10
set 10
intensity
75%
reps
10
set 11
intensity
75%
reps
10
squeeze shoulder blades at top
Superset — 3 rounds
04
dumbbell lateral raise
set 12
intensity
67%
reps
12
set 13
intensity
67%
reps
12
set 14
intensity
67%
reps
12
05
face pulls
set 15
intensity
62%
reps
15
set 16
intensity
62%
reps
15
set 17
intensity
62%
reps
15
06
goblet squats
set 18
intensity
67%
reps
12
set 19
intensity
67%
reps
12
set 20
intensity
67%
reps
12
keep chest up, full ROM
J
created by
jason cheney
@jason9