12-4-21 SATURDAY upper body

12-4-21 SATURDAY upper body
  • 7x3x75% FLOOR PRESS @75% - 7X3 (2 SETS CLOSE GRIP, 2 SETS MIDDLE GRIP, 3 SETS NORMAL GRIP)
  • 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.
  • 3x8 FLAT DB PRESS (ON STABILITY BALL OPTIONAL)
  • 4x6 WEIGHTED PULL UPS
  • 4x10 BELT SQUAT (OR CABLE) BENT OVER ROWS
  • 4x10 INCLINE DB TATE PRESS
  • 4x12 SEATED (UPRIGHT) EZ CURL OVERHEAD TRICEP EXTENSIONS
  • 4x20 HOLLOW ROCKS
  • 4 Sets:
    20 Per Arm Single Arm, Standing Cable Rear Delt Fly
    20 DB Hammer Curls
6 day programming