Warmup - Do 2 rounds of:
Goblet Squat - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
#1 BB Bench Press - regular tempo - 3 sets x 15 reps
Set 1 - 15 reps at 90% of your top weight for today
Set 2 - 15 reps at top weight for today (as heavy as you can)
Set 3 - 15 reps back down at 90%
#2 DB Incline Bench Press - regular tempo
1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps
Add weight each set.
We are looking for as full of a range of motion as possible each rep.
Go as light as necessary, to go as deep as you can at the bottom of each
rep, then lock out at the top of each rep.
#3 Do 5 rounds of:
BB Ground to Overhead 6-5-4-3-2 reps
Plank (elbows and toes) 30 seconds
Inverted Row 15 reps
Goblet Squat 15 reps
DB Farmer's Walk 50 meters
Pushup 12-15-18-21-24 reps
No comments:
Post a Comment