12-8-21 WEDNESDAY upper Max effort

12-8-21 WEDNESDAY upper Max effort
  • BENCH PRESS WITH FOOTBALL BAR (WIDE GRIP) AGAINST 25% HANGING CHAINS
    Work up to a 1 rep max
  • Drop down sets 3x3x80%
  • 3x8 NEUTRAL GRIP (PALMS FACING INWARD) DB FLOOR PRESS
  • 3x10 DECLINE EZ CURL ROLLBACK EXTENSIONS
  • 3x10 CHEST SUPPORTED (FLAT, FACE DOWN) FOOTBALL BAR ROWS
  • Super set:
    3 Sets:
    20 Standing Straight Arm Lat Pulldowns
    Right Into: 20 Face Pulls (same cable attachment)
  • GHD PVC PADDLING - ACCUMULATE 3 MINUTES
6 day programming