Red Deck - Lifting for Destruction

Rehashing an old favorite from earlier this year. 

WEEK 1-3

1. Dips and rows

AM - Strength

• R Dip 6x3, rest pause last set (ex: 5,3,2)
• R row 6x3, rest pause last set (ex: 5,3,2)

 PM - Hypertrophy

• BW Dip, BW Row (ladders or downs)
• Tri ext, curls, delts

2. Condition 

3. OFF

4. Pushups and pullups 

AM - Strength

• R pushup 6x3, rest pause last set (ex: 5,3,2)
• R chinup 6x3, rest pause last set (ex: 5,3,2)

 PM - Hypertrophy

• BW pushup, BW chinup (ladders or downs)
• Tri ext, curls, delts

5. Condition

6. OFF

WEEK 4 - Deload

Straight sets 6x3 50% week 3 weight

DAILY

BSS - add 1-5 reps/leg per day

Ab wheel, as needed