Monday, September 27, 2021

A.Bench Press

10 reps at 50% new 1RM x 5 sets

rest 2 min between

B1. Landmine Meadows Row

12 reps x 4 sets

B2. Single arm DB Triceps Ext,

10 each arm x 3 sets

B3. Deficit Push-Ups

10 reps x 3 sets

C. Arm Pharming....

4 sets x 20 reps

Incline Rear Delt Raises

Chest Flyes

Barbell Front Delt Raises

Banded biceps curls

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