PRESS THE HEAVENS

DB Alternating Shoulder Presses
5 sets x 6 reps (2-0-1-0) rest 60 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/press - 0)
- 6 reps = 6 alternating reps with each arm

SQUATS OF PAST, PRESENT & YET TO COME

A. Barbell Squats - Pyramid Up
6 sets x 5 reps
- 40%, 50%, 60%, 65%, 75%, 85% of 1 rep max - rest 60 seconds

B. Barbell Squats - Volume
3 sets x 10 reps
- use 65% of 1 rep max - rest 60 seconds

C. Bottoms Up Half Squats - Overload
3 sets x 2 reps
- use 110% of 1 rep max - rest 120 seconds
- set pins 2” above belly button - squat from pins