Thursday, May 1, 2025

A)Pause bench press.

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

3 reps x 4 sets @ RPE of 7 across

B)5x super set

Incline supported kb rows x 15 reps

banded pull aparts x 30 reps

rest :30

C)3x super set

strict dips x 8-12 reps [or db crush grip floor press]

bent over rear delt flies x 15 reps

rest :30

D)2x super set

db lat pull over x 20reps

amrap push ups

**no rest