Thursday, March 20, 2025

A1)DB Incline Bench Press.

4020 tempo x 6-8 reps x 4 sets

use the same weight as last week's final weight for all sets

2-3 warm up sets to get there

A2)Weighted or strict Pull Up.

x 4 sets

keep the same weight as last week for 1 more rep per round

B)4x super set

5/5 heavy ass gorilla rows

20 lateral delt raises

rest :60

C1)Seated kb front rack press.

15 reps x 3 sets

rest :30

C2)Strict pull up.

no weight for max reps x 3 sets

rest :30

D)3 sets super set

amrap banded push ups [green/ red band]

2x banded pull aparts

rest :45

so - if you do 10 banded push ups do 20 banded pull aparts