one arm press paul anderson

Resistance Training Day

Warm-up

  • 10 min of Joint Mobility exercises & Dynamic Stretching

Workout

Superset #1

  • Rollouts – 10 sets of 10 reps, supersetted with
  • alternating sets of Bodyweight Squats & Bodyweight Reverse Lunges – 10 sets of 20 reps

No rest between sets – Total reps – 100 rollouts & 200 reps squats/lunges

3 min rest between superset 1 & 2

Superset #2

  • Pull-Ups – various grips – Bodyweight – 5 sets of 5 reps, supersetted with
  • 1 Arm DB Press – 75 lbs – 5 sets of 3 reps, supersetted with
  • Jumping Lunges – Bodyweight – 5 sets of 20 reps

No rest between sets

3 min rest between superset 2 & 3

Superset #3

  • 1 Arm Kneeling Pulldowns – 8 sets of 5 reps, weight pyramiding from 145 – 250, supersetted with
  • Glute Ham Raises – 8 sets of 5 reps, Bodyweight

No rest between sets

3 min rest between superset 3 & 4

Superset #4

  • Standing Cable Crunch – 7 sets of 3 reps @ 135 lbs, supersetted with
  • Bulgarian Split Squat – 7 sets of 7 reps, Bodyweight, supersetted with
  • Standing Cable Row – 2 hand – focus on scap retraction not biceps – 7 sets of 7 reps @ 225 lbs

No rest between sets

3 min rest between superset 4 & 5

Superset #5

  • Cybes Shoulder Press – 5 sets of 5 reps @ 205 lbs, supersetted with
  • DB Concentration Curl – Hammer grip – 5 sets of 5 reps @ 50 lbs

No rest between sets

Flexibility/Mobility Training

  • 15 min of stretching