by GoonMaxxer
The goon gang dumping on your poor physique at the weekly blanket party? Give this a try…!
Super low rest times represent supersets.
Push day main exercises and squats have a “back off” set. These have an 8-12 rep range.
The rear delt exercises (Seated W Raise and Straight Bar High Row) are from ATHLEAN-X’s video “The ONLY 2 Exercises You Need for Rear Delts (NO, SERIOUSLY!)” (I’d put a link but idk how to make it clickable so MYEH). He didn’t say what they were called so I flubbed some names together that, uh, sound about right based on his descriptors.
For the pull ups: If assisted, put the weight as your body weight - the assist weight. If body weight, put your weight. If weighted, put your body weight + the added weight.
For hip abduction, ensure the seat is declined to about 45 degrees to target your plump bum cheeks.
Starting TM is 90% of 1RM.
Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.
Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.