UFS - Week 4

Monday 7/23

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
65 x 5
65 x 5
65 x 5
65 x 5

A) Push Press
115 x 10
115 x 10
115 x 10
115 x 10

B) DB Military Press
35 x 10
35 x 10
35 x 10
35 x 10

C) Hang Clean
115 x 10
115 x 10
115 x 10
115 x 10

D1) Side raise
10 x 10
10 x 10
10 x 10
10 x 10

D2) DB Vertical raise
10 x 10
10 x 10
10 x 10
10 x 10

E) Standing Calf Raise (machine)
250 x 10
250 x 10
250 x 10
250 x 10

NOTE: Complexes in this program are used mainly as a warm-up. 4 sets of 5 reps, I've found, to be adequate for warming up. So, I'll keep the set/reps the same, but may increase weight as the weeks go on.