310723 Monday 

1. Bench Press 7 Sets

Set 1: 9 reps

Set 2: 7 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 5 reps

Set 6: 7 reps

Set 7: 9 reps

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

Attempt to add a small amount of weight (5-10lbs) from last week’s loading

2. 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.

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.

4. Hex Press 4 sets:  12 reps

 

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

 

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

https://youtu.be/6isV3VjZhjY

5. Seated Alternating DB Curl 4 sets: 10 reps (each side)

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

6.  Seated Alternating DB Hammer Curl

4 sets: 10 reps

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