BuildRx - High Intensity Bodybuilding
Optional Warm Up; Pre-Fatigue
3 Sets; For Quality; Rest As Needed Between Sets
3 Strict Pull Up/Assisted Pull Up
7 Half Kneeling Single Arm KB Overhead Press/Side; Moderate Loads
15m Dual KB Front Rack Carry (20 Steps); Moderate Loads
5 Hand Release Push Up
A. 3 Sets; At An Increasing Effort; Rest 1:30 Minutes Between Sets
Weighted Pull Up; 10X1
Set 1: 3 Reps at RPE 8-9 out of 10
Set 2: 2 Reps at RPE 8-9 out of 10
Set 3: 1 Rep at RPE 8-9 out of 10
Recommended Scaling Option:
RX: Increasing Effort - Build to a Heavy Final Set
Scaled: Body Weight/Assisted Pull Up/Eccentric Pull Up; 51X1
B. 3 Sets; At An Increasing Effort; Rest As Needed Between Sets
Strict Overhead Press; 20X1
Set 1: 8 Reps at 75% of 1RM Strict Overhead Press
Set 2: 5 Reps at 80% of 1RM Strict Overhead Press
Set 3: 3 Reps at 85% of 1RM Strict Overhead Press
Recommended Scaling Option:
RX: Increasing Effort - Build to a Heavy Final Set
C. 3 Sets; At An Increasing Effort; Rest 1:00 Minute Between Sides
Barbell Back Rack Rear Foot Elevated Split Squat; 10X1
Set 1: 15 Reps/Side at RPE 6 out of 10
Set 2: 15 Reps/Side at RPE 7 out of 10
Set 3: 15 Reps/Side at RPE 8 out of 10
Recommended Scaling Option:
RX: Increasing Effort - Build to a Challenging Final Set
D. Russian KB Swing; Max Unbroken Repetitions x 5 Sets; At Strength Effort; Rest 1:30 Minutes Between Sets
Recommended Scaling Option:
RX: Tough Effort - RPE 7-8 out of 10