Thursday, May 15, 2025

A)Pause bench press.

on the way down - pause 1" off your chest for 3 sec. then lower to chest and back up

2 reps x 4 sets @ RPE of 8 across

B)5x super set

Strict pull up x 6-10 reps [or bb inverted rows]

BB skull crushers x 15 reps

rest :30

C)3x super set

db Floor press x 8-10 reps

kb gorilla rows x 20 reps

rst :30

D)2-3x super set

hollow postiion banded pull to hips x 20

db preach curls x 8/side