The 2019 Starter’s Guide Workout Plan

GOAL: Activate and pump

GOAL: Train explosively

GOAL: Supra-max pump; Use the heaviest weight possible while still achieving a full range of motion. Hold each contraction for 3 seconds at the movement’s apex. Do 10 partial reps from the bottom after the set.

GOAL: Work muscle from the stretched position; Bend your knees at the bottom of the lift

GOAL: Supra-max pump