Monday, November 9, 2020

A1. Decline Bench Press

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

Set 1) 50% x 15

Set 2) 75% x 7

Set 3) 80% x 7

Set 4) 85% x 7

rest 2-3 min between sets

A2. Supine Grip Ring Rows

12 reps x 3-4 sets

B1. DB Pull Over

12 reps x 3-4 sets

rest as needed

B2. Barbell/Dumbbell Skull Crushers

15 x 5

C1. Banded Dead Bugs

:60 sec x 5 sets

**Rest :30 between sets

C2. Incline Bench Biceps Curls

20/18/15/15 reps x moderate weight here

C3. Single Arm Banded Triceps Pressdown

12 reps x 3 sets