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- BENCH PRESS 7X3 @50% AGAINST 25% HANGING CHAINS
(2 Sets Close Grip, 2 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.
- 3X"MAX REPS" INCLINE SINGLE ARM DB PRESS - 3X MAX REPS (EACH ARM) @50% OF LAST WEEK'S 8RM *2 MINUTE REST PERIODS
- 4X8 ONE ARM DB ROW + BAND FROM THE FRONT
- 4X10 CHEST SUPPORTED ROW MACHINE
- 3X "MAX REPS" DIPS (REGULAR OR SCALED: BENCH) 3X MAX REPS
- 3X1:00 MIN PLANK
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