Workout 5 - Strength Week 4

0. Lesson

---

1. Strength

Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
3 Sets of 6 (75%)
1 Set of 6 (65%)

---

2. Accessory

3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs

*Today's "Hard Sets" should be 1 Rep Shy of Failure.
**Choose your weights to make your first Hard Set have between 8 and 15 reps.

3 x Hard* Super Sets
a. Deficit Push-ups then Deficit Knee Push-ups**
b. Weighted AbMat Sit-ups

*Today's "Hard Sets" should be 1 Rep Shy of Failure
**Do a hard set of deficit push-ups, then immediately do a hard set of deficit knee push-ups as a drop set.
***Choose your weights to make your first Hard Set have between 8 and 15 reps.