Riding the Red Line:Day 10
The A block today consists of barbell bench presses. For big lifts like this, I want you to rest 60-90 seconds between sets. Your going to complete 5 sets of 10 reps, and you’ll make shifts in weight from one set to another if you want or need. If you’re feeling strong, then go up. But if you’re struggling near the end of a set, then I want you to lower the weight. I want you to complete all 5 sets with 10 reps without increasing your rest time.
After you finish bench presses, you’ll perform 3 circuits of dumbbell pullovers, dumbbell overhead extensions and decline push-ups, all of which can be performed in the same location for expediency. It’s crucial that you plan these circuit blocks so that you can complete each round without resting between moves. Then you’ll rest for 60-90 seconds between each circuit in this block.
The C block begins with weighted triceps dips—check out my video to see how I perform these. Follow this up with man makers for 10 reps, and complete this block with a SkiErg machine or a comparable form of cardio that incorporates upper body (such as elliptical trainer).
Today’s workout emphasizes upper body, which will allow you to put even more effort into tomorrow’s workout, targeting lower body.
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A BLOCK |
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Barbell bench press Rest 60-90 seconds between sets |
5 SETS / 10 REPS |
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| B BLOCK | |
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Dumbbell pullover
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit |
3 SETS / 10 REPS |
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Dumbbell overhead triceps extension |
3 SETS / 10 REPS |
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Decline push-up |
3 SETS / 10 REPS |
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| C BLOCK | |
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Weighted triceps dip
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3 SETS / FAILURE |
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| Man maker | 3 SETS / 10 REPS |
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| SkiErg* | 3 SETS / 60 SECONDS |
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TIP: If you haven’t figured this out already, I really want you to think about every exercise you’re going to perform before you arrive at the gym. I know you’re not going to have every machine available that I recommend, and I want you to have substitutions in mind. That’s why I recommend watching each day’s video before you go to the gym. Use that time to prepare your workout, including substitutions and modifications that will work for you.
