Mike531- Журнал, 18 авг 19

Perform all 10 sets of incline bench press before moving on to your 10 sets of underhand rows. 
INCLINE BENCH PRESS (DB OR BB)
REPS: 10
• SETS: 10 
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so. Rest exactly 60 seconds between sets. 

UNDERHAND BARBELL ROWS
REPS: 5
• SETS: 10 
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets. 

PRO-PAIN FINISHERS 

CHEST PRO-PAIN FINISHER
REPS: PUSHUPS TO FAILURE ==> 2X MAX PUSHUPS
• TIME: WITHIN 4 MINUTES 30 SECONDS! 
Perform a set of pushups to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of pushups you did in that first set. 

BACK PRO-PAIN FINISHER
REPS: INVERTED ROWS TO FAILURE ==> 2X MAX INVERTED ROWS
• TIME: WITHIN 4 MINUTES 30 SECONDS! 
Perform a set of inverted rows to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of inverted rows you did in that first set.

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