12-18-21 SATURDAY upper body

12-18-21 SATURDAY upper body
  • 5x5x45% BENCH PRESS WITH STRAIGHT BAR @45% AGAINST 25% HANGING CHAINS
  • 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 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.
  • 3x10 INCLINE DB PRESS
  • 4x8 SNATCH GRIP BENT OVER BARBELL ROWS
  • 4x12 CHEST SUPPORTED (FLAT, FACE DOWN) DB ROWS
  • 4x10 EZ CURL BARBELL SKULL CRUSHERS, LAYING ON FLOOR, PAUSE WEIGHT ON THE FLOOR BEHIND YOUR HEAD, ROLL BACK THEN FORWARD AND EXTEND
  • 3x15 SEATED (UPRIGHT, BACK SUPPORTED) CLOSE GRIP PIN/RACK PRESS AGAINST MAX DOUBLED BAND TENSION - (SET THE PINS SO THAT THE BAR IS ABOVE SHOULDERS
  • ABS:
    3 Sets
    Plank 1 Minute Middle
    30 Seconds Per Side
6 day programming