9-24-21 FRIDAY upper body
SMART START
For those with limited equipment
3 rounds:
after a warm up set
- 15 DB incline press
- 15 incline row
- 15 Lying side rear delt raises
- 15 DB tricep skull crusher
Then, 20 mins of:
keep moving through these movements for 20 mins:
- 10 Banded tricep pull downs
- DB shoulder press
- DB bicep curl
STRENGTH PROGRAM
Main work
- Bench 5x5x65%
on your last set do an AMRAP (as many reps as possible) - DB incline press 3x10-15- heavy
Auxiliary work
- 4x15 DB skull crusher
- 4x15 DB bicep curl
- 4x15 Seated shoulder press
- 1x100 Banded rear delt fly
- 1x100 banded tricep pull down