OFF-SEASON STRENGTH UPPER BODY Pushing LLT–>LMT
Superset
x 3
LLT
DB Bench Press
reps
6-8
load
heavy
Tempo
controlled
Rest
0
reps
6-8
load
heavy
Tempo
controlled
Rest
0
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6-8 | Heavy | Controlled | 0 (h:m:s) |
| 2 | 6-8 | Heavy | Controlled | 0 (h:m:s) |
| 3 | 6-8 | Heavy | Controlled | 0 (h:m:s) |
LMT
DB Staggered Unilateral OH Press with Rotation
reps
12-15 ea. side
weight_lbs
8-15
Tempo
controlled
Rest
60 -secs
reps
12-15 ea. side
weight_lbs
8-15
Tempo
controlled
Rest
60 -secs
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12-15 ea. side | 8-15 lbs | Controlled | 60 -secs (h:m:s) |
| 2 | 12-15 ea. side | 8-15 lbs | Controlled | 60 -secs (h:m:s) |
| 3 | 12-15 ea. side | 8-15 lbs | Controlled | 60 -secs (h:m:s) |