290523 Monday

1.Bench Press@ 5 sets: 6 reps

*Rest 2:00-2:30 b/t sets

*Build to a moderate weight and stay the same across all sets.

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

2. Incline Barbell Bench Press@4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets.

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

3. Double DB Bench Press@ 4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets.

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

4. Flat Bench Chest Fly@ 4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight and stay the same across sets

Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.

https://youtu.be/gasK_1fNVdk

5. Sanding BB curl@ 4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).

6. Db Preacher curl@ 4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.

https://youtu.be/R4s8obKxrro

7. Cool down/Mobility

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min bicep wall stretch (each side)

Focus: Do your mobility work to keep range of motion. Pec Stretch consists of raising bent arm to the side to make an “L”, raise arm so that upper arm is at a 45 degree angle to the neck and place forearm against rig/door frame. Slowly lean into stretch.

Bicep wall stretch consists of facing a wall and placing a palm on the wall with fingers towards the floor. Slowly turn the torso away from the hand to facilitate a stretch in the bicep and forearm. Higher placement on the wall will result in a bigger stretch.