2-12-22 SATURDAY upper body

2-12-22 SATURDAY upper body

  • 103x75% REVERSE BAND BENCH PRESS WITH STRAIGHT BAR @75% (ALL WIDE GRIP)
  • Bench Press Straight Weight Top Set: 1 Set, 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 Z PRESS video here
  • 3x"max" NEUTRAL GRIP PULL UPS
  • 4x10 BENT OVER PLATE (STACK) ROWS
  • 3x12 DECLINE EZ CURL ROLLBACK EXTENSIONS
  • 3x12 INCLINE DB TATE PRESS
  • 3x1:00 STANDING BANDED AB ISOMETRIC HOLDS
6 day programming