1-29-20 COMP PREP Upper body

Warm up

  • Dynamic warm up
  • then, specific warm up
    • upper back (band pull aparts, reverse flys)
    • shoulder stabilization (bottoms up kb holds, bamboo bar holds)
    • shoulder warm up (banded side raises, banded external rotations)
    • back (back extension, reverse hyper)

Main work

  • Floor press 3x1x90% or new max
  • close grip bench 3x6x75%
  • DB Shoulder press 3x6-8 moderate
  • Pull ups 3x5
  • Barbell bent over rows 3x6-8 moderate
  • Hammer curls 3x8-10
  • 1x100 ab of choice

 


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