2-5-22 SATURDAY upper

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.

3X"MAX REPS" FLAT SINGLE ARM DB PRESS - 3X MAX REPS @50% OF LAST WEEK'S 10RM *2 MINUTE REST PERIOD

3X8 pull ups- weighted if possible

4x12 PENDLAY ROW + 1-4 CHAINS

3x12 FLAT DB TATE PRESS, 2 SECOND PAUSE ON CHEST

3x20 LOUIE PUSH-UPS, WEIGHTED, FEET ON BENCH

4x20 HOLLOW ROCK, WEIGHTED

Finisher:
4x20 INCLINE (FACE DOWN) DOUBLE DB KICKBACKS
4x20 H-ROLLS