🛡️ NOTORIOUS W.O.D — WEEK 2 · DAY 2

PUSH — Chest / Shoulders / Triceps
Coach Rich | Parabellum Build Phase

Intent:
Week 2 is about owning the press volume you introduced last week.
Same movements. Slightly tighter rest. Cleaner reps.
You should leave with a deep chest/shoulder pump, not fried joints.

🔥 WARM-UP (10–12 min)

Prep shoulders and elbows before the volume hits.

  • 5 min easy bike or walk

  • Band pull-aparts x25 (+5)

  • Scap push-ups x12

  • Light DB bench x15

  • Arm circles x10 each direction

⚔️ PRIMARY LIFT — GVT (PROGRESSION)

Bench Press or Machine Chest Press

  • 10 sets x 10 reps

  • Rest: 60 sec (strict)

  • Load: Same as last week OR +5 lb if all sets stayed crisp

Coaching Notes:

  • 3–4 sec controlled lower

  • Soft pause near chest on sets 8–10

  • Smooth press, no lockout slam

  • Shoulder blades stay pinned

Volume stays the same — quality goes up.

🧱 SECONDARY PRESS

Incline Dumbbell Press

  • 4 x 10–12 (+1 set)

  • Moderate load

  • Full stretch, chest leads the press

Stop each set 1–2 reps before failure.

💥 FS7 FASCIA CIRCUIT (PROGRESSION)

Minimal rest. Chase expansion, not chaos.

7 Rounds Each
30 sec rest

  1. Cable Fly — 12–15 reps

  2. Lateral Raise (DB or Cable) — 12–15 reps

  3. Rope Triceps Pushdown — 12–15 reps

Add reps before load.
Skin-tight pump is expected.

❄️ COOL DOWN (5 min)

  • Easy walk

  • Chest + shoulder stretch

  • Long exhales to down-regulate

📝 DAILY NOTE

If today felt harder than last week — good.
If it felt cleaner — even better.

Progress in Parabellum is subtle, not reckless.

Tomorrow we move, recover, and set up for a strong pull day. 🛡️