9-17-21 FRIDAY upper body

SMART START
For beginners or those with limited equipment

• Seated DB overhead press 4x12
• Incline DB rows 4x15
• Curl bar or DB skull crusher 4x15
• Flat DB tates press 4x15
• End with:
  3 rounds of
  20 side lying thumbs down rear delt raises
  20 scap push up

STRENGTH PROGRAM
for those with a rack, barbell and chain/bands & weights

• Bench press 5x5x45% +25% chain or band
• Seated DB overhead press 4x12
• Incline DB rows 4x15
• Curl bar or DB skull crusher 4x15
• Flat DB tates press 4x15
• End with:
  3 rounds of
  20 side lying thumbs down rear delt raises
  20 scap push ups