“Running the Rack” is essentially a seemingly never-ending drop set. Start with a challenging weight where 6 reps isn’t easy and work your way down.
For the DB Kickbacks, simply concentrate on flexing the muscle against resistance. Keep the weight low and reasonable where the contraction of the muscle is your primary concern.
Behind-The-Neck Press is highly effective but gets a bad rap. Your range of motion should technically only be “behind the head”. Consider wearing a hat backward and tapping the brim at the bottom. Keep the weight manageable with good form.
For pull-ups take as many sets as necessary to hit 30 reps with good form. Might be 15 sets, might be 3, but emphasize full range of motion. No half reps.
This is your third time squatting in 8 days. Pay close attention to your form. We want these to be under control and “ass in the grass”. Full range of motion and proper execution translate to full development.
On chest day, we are pre-exhausting with dumbbell flyes. Use this technique to engage the target muscle before your heavy compound work.
For the Unilateral DB SLDL balance yourself with your off hand and concentrate on the stretch. Think of touching your toes against resistance and lifting yourself back to a straight position using the hams and flutes instead of your lower back.
This is your first off day in a 14 day block. If you’ve completed all 13 days of The Program, you have most-certainly earned it. Congrats and much respect. Eat some extra calories and rest to the best of your ability today. That Monday workout comes fast.
