8-19-21 THURSDAY special exersices upper

Main work

• Isometric pin press - 3 sec holds against pins 3x10
  *Start with barbell on pins set at 2" Above Chest. Press barbell off of pins, into a 2nd set of pins set at 2/3 ROM, holding for 3 seconds against top pins.
• 4 Sets:
  :30 Chest Supported (Flat, Face Downs) Barbell Row Iso Hold Against Bottom of Bench
  1:00 Band Tricep Pushdown Iso Hold at Lockout
  :30 Lat Pulldown Iso Hold at Chest
  1:00 Chest Supported (Flat, Face Down) Reverse DB Fly Iso Hold at Top