The following Variables are for all the Exercises for the month of June
Compound exercise rep range: 8
Assistance exercise rep range: 10 - 12
Set Range: 4-5
Break between sets: 2< mins (compound exercise only); Assistance exercises: No breaks
Intensity: 80% (8 reps) of your 1RM
Tempo: For the advanced, you can think of each rep as 1-2-1 (eccentric/isometric/ concentric.)
DAY 1 - upper push/lower pull
DAY 2 - UPPER pull/lower push
Warm-up and Cool-downs are to last no longer than 8 - 10 minutes each. Try and use different methods such as running, mobility drills and activities like skipping rope. Limit the static stretching to muscles that you feel are tight.
Moses is a Strength & Conditioning Coach at SPSC Strength & Conditioning, Athletic Trainer, Collegiate Athlete and Blogger.