11-17-21 WEDNESDAY upper body

11-17-21 WEDNESDAY upper body
  • Reverse band bench to carpet or foam - work up to a 1 rep max
  • drop down sets 3x3x80%
  • 3x8 Belt squat or cable skull crusher
  • 3x8 SEATED (UPRIGHT, BACK SUPPORTED) CLOSE GRIP PIN/RACK PRESS (SET THE PINS SO THAT THE BAR IS AT NOSE HEIGHT)
  • 3x10 BENT OVER BARBELL ROWS, PULLING INTO PINS SET AT THE TOP OF THE MOVEMENT, 3 SECOND HOLD AT THE TOP OF EACH REP
  • 3x12 SINGLE ARM CHEST SUPPORTED ROW (MACHINE)
  • 4x25 STANDING BANDED OBLIQUE TWISTS
  • Finisher:

    4 Sets:
    20 DB Hammer Curls
    40 Band Pushdowns
    60 Band Pull Aparts

6 day programming