WEEK 7 : DAY 1

THE WARMUP

MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT

Superset #1
*6 Rounds, Rest as little as possible

Deadlift - 6
Incline Bench - 6

Superset #2
*6 Rounds, Rest as little as possible

Barbell Reverse Lunge - 12 (6 each leg)
Bent Over Row - 6

Braxton's 22s
*Barbell Curls and Tricep Extensions

20 Barbell Curls – 2 Tricep Extensions
18 Barbell Curls – 4 Tricep Extensions
16 Barbell Curls - 6 Tricep Extensions
14 Barbell Curls – 8 Tricep Extensions
12 Barbell Curls – 10 Tricep Extensions
10 Barbell Curls – 12 Tricep Extensions
8 Barbell Curls – 14 Tricep Extensions
6 Barbell Curls – 16 Tricep Extensions
4 Barbell Curls – 18 Tricep Extensions
2 Barbell Curls – 20 Tricep Extensions

Done

NOTES

Superset 1 - In addition to the usual warm-up, be sure to also warm-up both your deadlift and your incline bench. Then you’ll want to select a deadlift and incline
bench weight that is close to your 8 rep max. Once you’ve found a weight for both lifts, you are ready to start set 1.
You should work to keep your rest as minimal as possible.
Superset 2 - Like in superset 1, you will warm-up both your barbell reverse lunge and your bent over row. Throughout your warm-up you’ll select a weight for both your reverse lunge and your bent over row that is close to your 8 rep max. Once you’ve found a weight for both lifts, you are ready to start set 1.
Superset 3 - “BRAXTON'S 22’S”
Formated just like the classic 22s, you’ll work from curls to tri’s. On your first attempt of this superset, you’ll want to start with an empty #45lb barbell for your curls.
This is challenging with an empty barbell, but if you feel as though it’s too light and are moving quickly, add weight as you go.
While on the curls, be sure to try and not bounce the barbell off of your quads, and focus on strict curls

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
Incline Bench: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-bent-over-row
Barbell Curls: https://lab.mtntough.com/videos/mtntough-form-barbell-curl
Tricep Extensions: https://lab.mtntough.com/videos/mtntough-form-tricep-cable-ext