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Glycogen Depletion Complex – 3rd January 2013

Sean Lerwill's physique

Warm Up with 5 of each of exercises used in complex.
Mobility

Complex using same weight DB for entire complex
Tempo is 4120 so very controlled as weights relatively light compared to a normal hypertrophy session.

  • 20 reps Shoulder Press
  • 20 reps Biceps curl
  • 20 reps Upright row
  • 20 reps Bent Over Row
  • 20 reps Press-ups on press-ups stands

Rest while partner performs same circuit
Repeat for 3 sets

Shoulders (same tempo)

  • 20 lateral raise
  • 20 front raise
    Rest while partner performs same circuit
    3 sets

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC