Monday – Dec 01, 2025

Monday `12/1/25

A) UB push work.

Stato – iso db bench press

hold 3″ off chest for 15 sec. then do 6 reps x 3 sets

have 2 progressive warm up sets to this weight

use a weight that is heavier then last week if you held it for all 8 reps over 3 sets

B) UB pull work

Incline supported rows – stato -iso

lift up and hold 2″ off peak raise for 15 sec. then do 6 reps

x 3 sets and have 3 progressive warm up sets to this weight

use a weight that is heavier then last week if you held it for all 8 reps over 3 sets

C) Workout / intervals

3:00 on / 2:00 off for 4-5 rounds

100m row

3x[3 pull ups, 6 push ups, 9 sit ups]

max cal row