11-17-21 WEDNESDAY upper body
- Reverse band bench to carpet or foam - work up to a 1 rep max
- drop down sets 3x3x80%
- 3x8 Belt squat or cable skull crusher
- 3x8 SEATED (UPRIGHT, BACK SUPPORTED) CLOSE GRIP PIN/RACK PRESS (SET THE PINS SO THAT THE BAR IS AT NOSE HEIGHT)
- 3x10 BENT OVER BARBELL ROWS, PULLING INTO PINS SET AT THE TOP OF THE MOVEMENT, 3 SECOND HOLD AT THE TOP OF EACH REP
- 3x12 SINGLE ARM CHEST SUPPORTED ROW (MACHINE)
- 4x25 STANDING BANDED OBLIQUE TWISTS
- Finisher:
4 Sets:
20 DB Hammer Curls
40 Band Pushdowns
60 Band Pull Aparts