Thursday – Aug 28, 2025

Thursday

A1) Eccentric pressing work.

6 sec. lower close grip bench press for 3 reps for 3 sets

go heavier this week and hold that across all working sets

warm up over 2 sets to it

A2) Eccentric pull work.

DB Row for 4 reps per side @ 6sec. lower per side for 3 sets

go heavier this week and hold it across all working sets

B1) Seated kb arnold press.

6 sec. lower for 4 reps x 3 sets

go heavier this week and hold it across all sets

B2) supinated bb rows.

8reps – no tempo – x 3 sets

B3) banded kb curls

x12-15reps x 3 sets

C) Sprint / Power Work.

:20 max effort sprint[can be sled, run or bike or row]

rest :90

x3-5 rounds