9-24-21 FRIDAY upper body

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

 

Workouts