12-15-21 WEDNESDAY upper body

12-15-21 WEDNESDAY upper body
  • INCLINE (FLAT BENCH PROPPED 14-16") BENCH PRESS WITH FOOTBALL BAR- work up to a 1 rep max.
    Note- use plates to prop the top of bench by about 14-16 inches
  • 3x12 BARBELL SKULL CRUSHERS (ON FLOOR) AGAINST MAX CHAINS ONLY
  • 3x12 FLAT DB TATE PRESSES
  • 3x10 T-BAR ROW
  • 3x15 NARROW GRIP LAT PULLDOWNS
  • 3x30 H ROLLS
  • 4X30 STANDING BANDED SIDE BENDS EACH SIDE
  • 1X100 SEATED OVERHEAD BAND TRICEP EXTENSIONS
6 day programming