260623

Monday

1. Bench Press 5 set: 10 reps

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

*Deload week. Lower weights from previous weeks to 65-75% load and consistent speed/quality on all reps. Reps 1 and 10 should look the same on all sets.

2. 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.

3. Barbell 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. Hex Press 4 sets: 10 reps

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

*Build to a light/moderate weight. Stay the same across all sets.

https://youtu.be/6isV3VjZhjY

5. Standing Alternating DB Curl + Single DB Double Head Curl 4 sets: 7 alt. reps (each side) + 7 double head reps

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

Focus: grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.

6. Barbell Drug Curls 4 sets: 10 reps

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

https://youtu.be/i63PYCo3SQ8