3-16-22 WEDNESDAY

3-16-22 WEDNESDAY
  • WARM UP:
    Make sure to include lat warm up, shoulders, and your core/back to prepare for the upper back arch. Today's focus: LOCK IN YOUR LATS. Don't take your lift until those lats are pulled down toward your hips. No sloppy lifts.
  • REVERSE BAND BENCH PRESS Work up to a 1rep max. We recently did this so don't worry if you don't get a new max today. The goal is 3 heavy singles at 90%
  • 3x3x80% drop down
  • 4x8 CLOSE GRIP 2 BOARD BENCH PRESS AGAINST MAX HANGING CHAINS
  • 4x10 SEATED OVERHEAD EZ CURL TRICEP EXTENSIONS
  • 3x10 BENT OVER BARBELL ROWS
  • 3x15 STRAIGHT ARM PULLDOWN
  • Finisher:
    5 Sets:
    50 Band Pushdowns
    20 Reverse Pec Dec