10-30-21 Saturday Upper body

10-30-21 Saturday Upper body
  • 10x3 BENCH PRESS WITH BUFFALO BAR @40% AGAINST DOUBLED BAND
  • Bench Press Straight Weight Top Set: 2 Sets, 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.
  • 3X8 Z-PRESS
  • 4X1 INCLINE (FACE DOWN) CHEST SUPPORTED DB ROWS
  • 3X12 DB LAT PULLOVER
  • 3X10 SKULL CRUSHERS WITH MAX CHAINS (HANGING FROM SINGLE CABLE HANDLES WITH SHORT LEADER CHAIN)
  • 4X12 FLAT DB TATE PRESSES
  • PLANK 3XMAX TIME
6 day programming