ME - upper push/lower push

 1) prep

3 min stairs

shoulder opener

2) 3 sets:

15 x d.db squat (40#)

15 x db bench (40#)

15 x pb body saws

60s rest between sets

3) 3 sets:

15 x leg press (max weight)

15 x high incline db shoulder press (25#)

10 x mb alternating deadbug (15#)

60s rest between sets

4) 3 sets:

12 x 20in step ups each side, control the eccentric

12 x sa cable chest fly (15#)

12 x sa cable tri extensions (15#)

• Notes: Back home for a month and will only have access to a small community center, so going to do a muscular endurance phase. Full body splits, high rep/low rest, lots of volume lots of accessory work. In general 3 tri-sets (bilateral/bilateral/unilateral, roughly) with a basic push/pull structure. 3 weeks of that should set me up nicely to go back into some hypertrophy work back in the gym in september.