Garage Gym Barbell 12-14 Max Effort Upper

Strength

1) ME Wide Grip Bench

  • try to reach a max on the 7th set

2) Barbell Push Press complex:

  • start with light weight and work up to a 10 rep max

3) Then 3 rounds of "near failure" of:

  • tricep barbell press
  • dummbell pullovers
  • single arm dumbbell rows (each side)

4) Then:

  • 200 Tricep pull downs
  • 100 Rear Delt flys
  • 50 Bicep Curls

5) Optional:

  • 20 mins cardio

 

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