3/5/19

First day of the upper body pushing program ... simple/short workout... was in and out of the gym within an hour, keeping the rest intervals to 1:30 to 2:00 on each exercise/set. Huge pump, fun stuff... happy to be exercising.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete

B.

Bench Press

4 sets x 8 reps @ 60% (155#) 

60% of your one max rep bench press.

-Complete

C.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-Went with 145# ... went 12/12/10 

D.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-Went with 105# ... went 12/12/12 

E.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-2 x 30# DB for three sets of 15 

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2 x 15# DB for three sets of 15 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2 x 15# DB for three sets of 15