1-29-22 SATURDAY upper body

1-29-22 SATURDAY upper body
Shoulder warm up:
Lock big 3 & lock lat pull down
  • 5x5x50% BENCH PRESS DEAD PRESS (1" ABOVE CHEST) @50% AGAINST DOUBLED MICRO MINI (UNDER 225 LB MAX) OR MINI BANDS
  • Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip.
  • 4x10 FLAT, SINGLE ARM DB PRES FLAT, SINGLE ARM DB PRESS - 10RM PER ARM
  • 3x10 BENT OVER BARBELL ROWS, PULLING INTO PINS SET AT THE TOP OF THE MOVEMENT, 3 SECOND HOLD AT THE TOP OF EACH REP
  • 3x10 ONE ARM DB ROW + BAND FROM THE FRONT - 3X10 PER ARM
  • 3x10 DUMBBELL ROLLBACK EXTENSIONS
  • 3x"max" TRICEP DIPS (OR BENCH DIPS)
  • 3x1:30 SIDE PLANK, 45 SECONDS PER SIDE, 3 SETS
  • Finisher:
    4 sets:
    20 REVERSE HEAVY BAND BENCH PRESS ROWS
    20 LYING THUMB DOWN REAR DELT DB FLYS

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