Skip to content
- 6x4x45% BENCH PRESS WITH FOOTBALL BAR @45% AGAINST DOUBLED MICRO MINI
(3 Sets Middle Grip, 3 Sets Wide Grip)
- 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.
- STRICT BARBELL OVERHEAD PRESS - 3X MAX REPS @50% OF LAST WEEK'S 8RM *2 MINUTE REST PERIODS
- 3x10 meadow rows each side
meadow row is a landamine row to the side
- 4x12 STRAIGHT ARM PULLDOWN
- 3x10 MEDIUM GRIP PAUSED PIN 2 OR 3 FLOOR PRESS WITH FOOTBALL BAR AGAINST DOUBLED MICRO MINI OR MINI BANDS
- 3x12 INCLINE DB JM PRESS
- Cable or Heavy Banded Ab Static Crunch Hold - 1 Minute Middle, 30 Seconds Per Side. 3 Sets.
4 Sets (each set continuous 3 movements):
20 Seated Overhead DB Press
20 Seated DB Side Delt Raises
20 Seated Bent Over Rear Delt DB Flys *Same DBs ( LIGHT) for all 3 movements