Monday, August 24, 2020

A1. Incline Bench Press with chains

Using 60 % of 10 RM on the barbell plus the weight of one set of chains, perform: 5 x 12 reps rest 2:00 betweeen sets

A2. Close Grip Pull-Down

13 reps x 4 sets

B1. KB Single Arm Cannonball Bench Press

20 reps each arm x 5 sets rest as needed

B2. Banded Triceps pressOUTs with a pause at the 18,19,20th reps

20 reps x 4 sets rest as needed

C1. Hanging knees to chest Raises

:90 seconds x 5 sets rest :30-:45 between

C2. EZ bar curls

20 reps x 3 sets

C3. Reverse Forearm Curls

15 reps x 3 sets