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- 10x3x80% REVERSE BAND BENCH PRESS WITH STRAIGHT BAR @80% (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.
- Z-PRESS - 3X MAX REPS @50% OF LAST WEEK'S 10RM (2 MINUTE REST PERIODS)
- 4x8 ONE ARM DB ROW
- 4x10 CABLE LAT PULLDOWN MACHINE
- 3X1 DB JM PRESS heavy
- 3x20 NARROW GRIP "LOUIE" PUSH UPS AGAINST MAX BAND FEET ON BENCH
- 3x2:00 PLANK 1 MINUTE MIDDLE 30 SECONDS PER SIDE, 3 SETS
- Finisher:
3x20 SEATED OVERHEAD BAND TRICEP EXTENSIONS
3x20 LIGHT BARBELL SWEATT SHRUGS
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