Monday, August 10, 2020

A1. Incline Bench Press with chains

Using 50% of 10 RM on the barbell 4 x 10 reps rest 2:00 between sets

A2. Banded Lat Pressdowns with a 3 sec pause at end range of motion

13 reps x 4 sets

B1. KB Single Arm Cannonball Bench Press

20 reps each arm x 3 sets rest as needed

B2. Banded Triceps Pressdown with a pause at the 18,19,20th reps

20 reps x 4 sets rest as needed

C1. Hanging knees to chest Raises

:90 seconds x 3 sets rest :30-:45 between

C2. SA Preacher Curl

20 reps x 3 sets

D. Reverse Forearm Curls

15 reps x 3 sets