7-13-21 TUESDAY upper

Main work

• Incline Bench 3x1x90% or above

  Work up to singles. The goal is to get 3 singles with a grind but not to failure.
• Barbell or DB seated shoulder press 5x5
Warm up to find your working weight. Moderate

Auxiliary work

• seal rows 3x8-10 moderate
• lat pull down close grip 3x8-10 moderate
• Db lateral side raise pyramid:
  
  • 4x10 start light and increase weight each set, no rest between sets
  • rest 15 secs
  • 4x10 start at heaviest set and decrease weight each set, no rest between sets

Triceps:
db tricep roll back 4x6-8 heavy
then, lower weight 5lbs and do 1x"max reps”