9-10-21 FRIDAY upper body
SMART START
For beginners or those with limited equipment
6 rounds of:
- 6 incline DB press- heavy as you can go and keep good form
sub to floor press if you don't have a bench - 10 seated shoulder press - moderate
- 10 Bent over DB rows
- 20 banded straight arm pull downs
*after each round do 50 jump rope or 50 toe taps
STRENGTH PROGRAM
- Bench 6x3x55% +bands or chains
- Close grip 3x8x75%
- Seated barbell overhead press from floor 3x10
- Pull ups 3x5-10
sub any way you need (banded or ring rows) - Snatch grip bent over rows 3x10
- Standing cable machine straight arm pull downs 3x12
if you don't have a cable machine sub with banded straight arm pull downs 3x20 - 1x100 ab of choice