Garage Gym Barbell 12-19 Dynamic Effort Upper

1) Bench "wide grip" 8x8x55%

• make sure to track your weight on the bar for the 8x8's, the goal is to increase the next week.
• If 8 reps is too much for "your" shoulders, drop back to 6x6's try to beat your last weight recorded

2) Then 3 rounds of:

"near failure"

• elbows out tricep extentions
• seal rows
• banded sling shot rows
• hammer curls

3) Then of tabata 8 rounds 20 secs work/10 secs rest:

• ab mat sit ups
• shoulder press *light
• tricep pull downs

4) Optional: 20 mins light cardio of choice:

• walking
• eliptical
• rowing
• 5-10 min walking outside up/down street (in front of gym) with barbell on back)
• 5-10 min light sled drag on street