10-16-21 SATURDAY upper body

10-16-21 SATURDAY upper body

Main work

  • Reverse band bench (all wide grip) 10x3x80%
    you should have a 1rep max reverse band from last week
  • Bench Press Straight Weight Top Set: 2 Sets, 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
    **NOTE- SKIP THIS if you're starting feel overworked or have tweaks in shoulders or elbows


  • 3x"Max reps" DB flat bench press
  • 3x"max reps" pull ups
  • 3x"max reps" seated overhead ez curl bar - moderate weight
  • 3x10 single arm bent over row
  • 3x12 Incline DB tates press w/2 sec pause at chest
  • 3 sets
    1 Minute Middle
    30 Seconds Per Side
  • Finish with:
    3 Sets:
    20 Reverse Heavy Band Bench Press Rows
    40 Lying (face up) Band Pull Aparts

You may also like