1.warm up and than singles to about 70% of max range
2. 5 sets of three with a 30 second rest
3. 5 minute rest
4. increasing the weight to 80%
5. 5 sets of one with a 15 second rest
6. 5 minute rest
7. increase the weight to 85%
8. 5 sets of one at 10 seconds rest
9. burn out set with a weight where 10 reps can be completed to
force blood into the area
10. minor triceps work
11. push ups to failure
Goals
1. to improve the mental toughest and focus of the lifter
2. a spotter could help to keep the weight moving
3. this type of training would be every 3 or 4 workout!
