4-6-22 WEDNESDAY upper body

4-6-22 WEDNESDAY upper body
  • RAW BENCH PRESS *SLINGSHOT OPTIONAL- work up to a 1 rep max comp grip
    Rita- 3 board press or pin press 3 in from chest since you maxed out on Saturday
    Diane- use caution work up to moderate w/no pain or form breakdown
  • 4x8 CLOSE GRIP 2 BOARD BENCH PRESS
  • 4x10 EZ CURL BARBELL SKULL CRUSHERS (PAUSE WEIGHT ON THE FLOOR BEHIND YOUR HEAD ROLL BACKAND FORWARD AND EXTEND)
  • 3x12 SEAL ROW WITH CAMBERED BENCH PRESS (OR REGULAR) BAR + 1-2 CHAINS PER SIDE Video HERE
  • 3x15 REVERSE GRIP LAT PULL DOWNS
  • 3X20 DB SIDE BENDS
  • FINISHER:
    4 ROUNDS
    20 INCLINE FACEDOWN REVERSE FLY
    20 H ROLLS
    20 BAND PULL APART - PALMS UP
6 day programming