12-25-21 SATURDAY upper

Merry Christmas!

• 5x5x50% BENCH PRESS WITH STRAIGHT BAR @50% 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.
• Incline DB Press - 3x Max Reps
  Rest 2 mins
• 1x24 FAT BAR PULL UPS WITH 5 OR 10LB ANKLE WEIGHTS - 24 REPS TOTAL. Scale as needed
• 3x10 NARROW GRIP LAT PULLDOWNS
• 3x10 SINGLE ARM SEATED LOW ROWS
• 3x15 LAT PULLOVER MACHINE OR DB LAT PULLOVER
• 3x12 INCLINE DB TATE PRESS
• 3x1:00 PLANK, MAX WEIGHTED
• Finish with:
  4 Sets
  Laying Face Down on Floor with Dumbbells
  20 "Snow Angels", Arms Only
  20 Overhead Presses