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- BENCH PRESS 9x3x45% @45% AGAINST 25% HANGING CHAINS (3 SETS CLOSE GRIP, 3 SETS MEDIUM GRIP, 3 SETS WIDE/NORMAL 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.
- 4x8 INCLINE SINGLE ARM DB PRESS - 8RM PER ARM
- PULL UPS accumulate 25 reps
- 4x10 T-BAR ROW
- 3x12 FLAT DB TATE PRESS, PAUSE ON CHEST
- 3x:2:00 min CABLE OR HEAVY BANDED AB STATIC CRUNCH HOLD - 1 MINUTE MIDDLE, 30 SECONDS PER SIDE. 3 SETS.
- 3x30 SINGLE ARM LYING (ON YOUR SIDE) THUMB DOWN REAR DELT DB RAISES
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