Rubicon Conjugate

Repetition Effort Upper

Repetition Effort Upper

Week 9

Apr 27–May 2

Mon27Tue28Wed29Thu30Fri01Sat02

01 · Warm-up

Theraband Series

Done
10-15 reps each: 1. Internal + External Rotation 2. Backwards Arm Circles 3. Face Pulls 4. Banded Lat Pulldowns + Circles 5. Y's

02 · Warm-up

Activation

10/10

Floor Shoulder AR's

Done
Set 1. Perform activations while warming up with Multi-grip Bench Press.
10/10

Banded Seated Shoulder Internal Rotation

Done
Set 2.
10/10

Banded Seated Shoulder External Rotation

Done
Set 3.

03 · Repetition Effort

Multi-grip Bench Press (middle-grip)

8 × 8
Lift
  • Load Add weight from last week
  • Rest OT 2:00
For Load
Week 2 of 3. Same weight across all 8 sets. Must make all 64 reps. Add weight from last week.

04 · Accessory

Multi-grip Bar Chest Supported Row

4 × 8
Lift
  • Load Build
  • Rest OT 2:30
For Load
Build in load. End heavier than last week.

05 · Accessory

Accessory Work

4 × 10

DB Rollback Extensions

Lift
  • Load Build
  • Rest OT 2:30
For Load
Build in load. End heavier than last week.
3 × 10

DB Chest Flyes

Done
  • Rest 1:00
3 × 12ea

Reverse Hyper Single-arm Banded Row

Done
  • Rest 1:00

06 · Accessory

Core & Finisher

3 × 12

Plate Raises

Done
  • Rest 1:00
3 × 0:45ea

Plate Pinches

Done
  • Rest 1:00

01 · Warm-up

Theraband Series

Done
10-15 reps each: 1. Internal + External Rotation 2. Backwards Arm Circles 3. Face Pulls 4. Banded Lat Pulldowns + Circles 5. Y's

02 · Warm-up

Activation

10/10

Floor Shoulder AR's

Done
Set 1. Perform activations while warming up with Multi-grip Bench Press.
10/10

Banded Seated Shoulder Internal Rotation

Done
Set 2.
10/10

Banded Seated Shoulder External Rotation

Done
Set 3.

03 · Repetition Effort

Multi-grip Bench Press (middle-grip)

8 × 8
Lift
  • Load Add weight from last week
  • Rest OT 2:00
For Load
Week 2 of 3. Same weight across all 8 sets. Must make all 64 reps. Add weight from last week.

04 · Accessory

Multi-grip Bar Chest Supported Row

4 × 8
Lift
  • Load Build
  • Rest OT 2:30
For Load
Build in load. End heavier than last week.

05 · Accessory

Accessory Work

4 × 10

DB Rollback Extensions

Lift
  • Load Build
  • Rest OT 2:30
For Load
Build in load. End heavier than last week.
3 × 10

DB Chest Flyes

Done
  • Rest 1:00
3 × 12ea

Reverse Hyper Single-arm Banded Row

Done
  • Rest 1:00

06 · Accessory

Core & Finisher

3 × 12

Plate Raises

Done
  • Rest 1:00
3 × 0:45ea

Plate Pinches

Done
  • Rest 1:00