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- KIM- Bench Opener 3x1 & 2nd attempt w/bands
- Bench from pins 5x5 (1" ABOVE CHEST) @45% + band tension
- Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip.
- 3x10 FLAT DB PRESS - find a max weight for 10 reps
- 3x8 pull ups - fat grips if you have them
- 3x10 UPRIGHT CHEST SUPPORTED ROW MACHINE (TOP GRIP)
- 4x15 DUMBBELL SWEATT SHRUGS
- 4x12 INCLINE DB TATE PRESS AGAINST MINI OR MONSTER MINI BANDS
- 3x1:00 CHINESE PLANK, AGAINST MAX BAND
- 1x100 BAND PULL APARTS
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