WS4SB First 6 Cycles (4 Day Version) | LiftVault.com
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DAY 1 - Upper Body Max Effort
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Set 1Set 2Set 3Set 4Set 5Set 6
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Bench PressCycle 1
4
3 - 5 rep maxCycle 2
5
Cycle 3
6
Cycle 4
7
Cycle 5
8
Cycle 6
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10
Dumbbell RowCycle 1
11
4 sets / 5 - 10 repsCycle 2
12
Cycle 3
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Cycle 4
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Cycle 5
15
Cycle 6
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Incline DumbbellCycle 1
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Bench PressCycle 2
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3 - 4 sets / 6 - 10 repsCycle 3
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Cycle 4
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Cycle 5
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Cycle 6
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Face PullsCycle 1
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2 - 3 sets / 12 - 15 reps
Cycle 2
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Cycle 3
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Cycle 4
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Cycle 5
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Cycle 6
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Weighted SwissCycle 1
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Ball CrunchCycle 2
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3 - 4 sets / 8 - 15 repsCycle 3
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Cycle 4
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Cycle 5
36
Cycle 6
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