Upper Body Push De-Load Day
Warm Up:
- Close Grip Bench Press: 45x11, 95x9, 135x7, 185x5, 225x3, 275x1
- Overhead DB Lateral Raises: 5's x 15, 10's x 14, 15's x 13, 20's x 12, 25's x 11
- Close Grip Bench Press: 45x11, 95x9, 135x7, 185x5, 225x3, 275x1
- Overhead DB Lateral Raises: 5's x 15, 10's x 14, 15's x 13, 20's x 12, 25's x 11
Strength Training:
Close Grip Bench Press (5x8) and DB Lateral Raises (5x10):
Close Grip Bench Press (5x8) and DB Lateral Raises (5x10):
- Bench: 225x 8, 8, 8, 8, 8
- Lateral Raises: 30's x 10, 25's x 4x10
DB Presses (5x10) and Ring Face Pulls (5x10):
- DB Presses: 55's x 2x10, 50's x 3x10
- Face Pulls: 0x 5x10
Triceps and Reaer Delts Circuit (5x12 each):
- Skull Crushers: 75x 5x12
- Elbows Out DB Extensions: 35's x 5x12
- Band Pull Aparts: Red Band x 5x12
- Lateral Raises: 30's x 10, 25's x 4x10
DB Presses (5x10) and Ring Face Pulls (5x10):
- DB Presses: 55's x 2x10, 50's x 3x10
- Face Pulls: 0x 5x10
Triceps and Reaer Delts Circuit (5x12 each):
- Skull Crushers: 75x 5x12
- Elbows Out DB Extensions: 35's x 5x12
- Band Pull Aparts: Red Band x 5x12
Finisher:
Skipped for time
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