Monday, October 19, 2020

A1. Flat Bench Press

15 reps x 4-5 sets using 60% 1RM bench press **Rest periods will change.

1st set 3:00

2nd set 2:30

3rd set :90

4th and 5th :60

****rest 5:00 before Part B

A2. Incline Bench DB ROWS

20 x 3 at HEAVIEST POSSIBLE WEIGHT

B1. Banded Chest Press (SINGLE ARM)

15 x 3-4 sets rest as needed

B2. Banded Overhead Triceps Extension

20 each arm x 4 sets

C1. Banded Dead Bugs

:60 sec x 3 sets **Rest :30 between sets

C2. Incline Bench Biceps Curls

8-10 reps at RPE of 5-6 x 3 sets

C3. Diamond Push ups

16 reps x 3 sets