Monday, November 2, 2020

A1. Decline Bench Press

Begin with 50% of your 10 RM and...

Set 1) 50% x 15

Set 2) 60% x 12

Set 3) 70% x 10

Set 4) 75% x 8

Set 6) 60% x 10

rest 2-3 min between sets

A2. Chin ups with weight

Amrap x 3-4 sets

B1. Banded Chest Flys

18 x 4 sets

rest as needed

B2. Barbell/Dumbbell Skull Crushers

15 x 4

C1. Banded Dead Bugs

:60 sec x 4 sets

**Rest :30 between sets

C2. Incline Bench Biceps Curls

15 reps at the heaviest weight from last wek x 4 sets

C3. Diamond Push ups

16 reps x 5 sets