12-22-21 WEDNESDAY UPPER

12-22-21 WEDNESDAY UPPER
  • WORK UP TO A 1 REP MAX BENCH USING A SPECIALTY BAR + BANDS. If you don't have a specialty bar use a regular bar
  • DROP DOWN 3X3X8%
  • 3X12 NEUTRAL GRIP (PALMS FACING INWARD) DB FLOOR PRESS
  • 3X12 INCLINE FOOTBALL BAR JM PRESS- curl bar if football bar too heavy
  • 3x10 ONE ARM DB ROW each side
  • 3x12 BARBELL LAT PULLOVER + PRESS use curl bar or 15lb bar if regular bar is too heavy
  • 3x20 GHD (FACE UP) BANDED OBLIQUE TWISTS
  • 100 FLAT DB TATE PRESSES
6 day programming