1-5-22 WEDNESDAY upper body

1-5-22 WEDNESDAY upper body
  • Work up to a 1 rep max close grip bench press
    Rita- 3x1 opener; 2nd attempt with reverse bands
  • Drop down sets 3x3x80%
  • 3x8 SEATED (UPRIGHT, BACK SUPPORTED) CLOSE GRIP PIN/RACK PRESS (SET THE PINS SO THAT THE BAR IS AT NOSE HEIGHT)
  • 3x10 DECLINE DB ROLLBACK EXTENSIONS
  • 3x10 BENT OVER FOOTBALL BAR ROWS
  • 3x10 UPRIGHT CHEST SUPPORTED ROW MACHINE (NEUTRAL GRIP)
  • 4x25 STANDING BANDED OBLIQUE TWISTS - 4X25 PER SIDE
  • 1x200 banded tricep pushdowns
6 day programming