9-11-21 SATURDAY upper body

Main work

• Bench from pins 6x3x55% +bands
• Bench press 2x8
  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.

Auxiliary work

• Seated DB overhead press 3x12
• Pull Up Bar Static Hold (Chin at bar Level) Accumulate :90 - 1:20
• Bent over barbell rows 3x10
• Standing straight arm lat pull down 3x12
• Decline DB rollback tricep extensions 3x12
• GHD (face up) weighted or against band plank 3x1:00 min
• Finish with:
  Incline (face down) Reverse DB Flys + H-Rolls - 4x20 Each side