190623

Monday

1. Bench Press 5 sets: 5 reps

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

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

2. 1:1:2 DB Bench 4 sets: 10 reps (each side)

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

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

https://youtu.be/Tb_NZDKGkvI

3. Double DB Incline 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.

4. Incline Bench DB Chest Fly 4 sets: 10 reps

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

5. Barbell Curls 21’s 3 sets: 21 reps

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

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.

Ensure that you do not sacrifice quality over quantity with this exercise.

https://youtu.be/adUowDy55LE

6. Standing Alternating DB Hummer Curl

4 sets: 10 reps (each side)

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


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