200623
Tuesday
1. Weighted Pull Ups 5 sets: 5 reps
*Rest 2:00-2:30 b/t sets
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
2. Bent Over Barbell Row 4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
3. Seated Neutral Grip Cable Row 4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
4. Laying DB Pullover on Bench 4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).
5. Close Grip Tricep Barbell Bench Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
6. Standing Cable Tricep Extension 4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
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