Warm Up:
- Crossover Symmetry Activation
- Band "no money" pull aparts
- Band shoulder dislocates
Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
Superset #1 (3x5):
- Close Grip Bench Press: 272.5x 5, 5, 4
- Barbell Row: 272.5x 5, 5, 4
Superset #2 (3x10):
- Reverse Grip Bench Press: 200x 10, 10, 9
- Supinated Grip Barbell Row: 200x 10, 10, 9
Superset #3 (3x15):
- Skull Crushers: 105x 15, 15, 14
- Standing Alternating DB Culrs w/ Fat Gripz: 35x 15, 15, 14
Recovery:
- Band Push Downs: Green Band x 50 (36, 14)
- Barbell Curls: 45x 50 (36, 14)
- Band Face Pulls: Green Band x 50 (36, 14)
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