12-29-20 COMP PREP Tuesday d/e upper

Warm up

Take a few mins to warm up your back and core. Then:

• 1x100 tricep pull downs
• 1x100 banded rear delt fly
• 2x15 banded shoulder rotation - each side
• 2x30 chest supported row

Main work

• Close grip Bench 5x5x65% amrap on last set
• shoulder press 5x3 work up in weight with your last being heaviest
• Single arm db floor press 3x6-8 each arm
• Tricep skull crusher 3x6-8
  using barbell from floor
• Superset with little rest of:
  
  • 4x10 arnold press
  • 4x8 DB single arm bent over row
  • 4x5 pull ups
    use bands if needed
• 1x100 tricep pull downs
• 1x50 banded high pulls
• 1x100 chest supported row