Monday, January 17, 2022

A.Bench Press

12 reps at 90% of your 10 RM x 3 sets

rest 2 min between

B1. Supine Grip Barbell Row

12 rps x 3 sets

if no landmine use DB

B2. Bench Dips

22 x 3

B3. Chin ups

5-7 reps x 3 sets with a 3 sec negative each rep

C. Meat Pharming....

4 x 15

Seated Wide Grip Lat Row

DB single ARm OH Press

Front Raises

Biceps Curl

at the end of each circuit...perform 10 situps and 10 side plank up downs