11-20-21 SATURDAY upper body

11-20-21 SATURDAY upper body
  • FLOOR PRESS @65% - 9X3 (3 SETS CLOSE GRIP, 3 SETS MIDDLE GRIP, 3 SETS NORMAL GRIP)
  • 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 SEATED DB OVERHEAD PRESS (work up to max weight)
  • 1x24 PULL UPS (accumulate 24 reps)
  • 3x8 ONE ARM DB ROW
  • 3x10 REVERSE MINI OR MONSTER MINI BAND BARBELL SKULL CRUSHERS
  • 4x15 HEAVY CABLE TRICEP PUSHDOWNS
  • ABS:
    Side Plank, 45 Seconds Per Side, 3 Sets
  • 4 Sets:
    :30 Iso Hold Chest Against Bar in Inverted Barbell Row Position
    50 Band Pull Aparts Laying Face up on Bench
6 day programming