4/3/20

Today was a great upper body workout, lots of upper body strength and pump work. Fun time in the gym.

Warm-up:
3 sets:
4 Alternating KB Turkish Get-up + 1 KB Windmill at the top of each rep
Ring Plank x :30
Banded Face Pulls x 12 reps

-Complete, across with a 35# KB and 1 red band

A.

Bench Press

3 sets x 3 reps @ 85% (225#)

85% of your one rep max bench press.

-Complete

B.

Bench Press and Slingshot Bench Press

2 sets x 6-12 reps

2 sets x 6-12 reps (with Slingshot) 
Lower the weight to a number that will have you reaching failure within the given rep range.

-Complete, across at 205# ... reps went:

205# x 8 
205# x 7
205# x 11 (with slingshot)
205# x 8 (with slingshot) 

C.

Half Kneeling Single Arm KB Shoulder Press

4 sets x 12 reps

12 reps per arm. Contralateral load.

-Complete, across with 50# DB ... did not have access to a KB 

D.

Weighted Dips

4 sets x 12-15 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 12-15 reps.

Bird Dogs

4 sets x 12 reps

12 reps per side.

-Complete, across, unweighted, dips went 15/14/8/8 ... went to complete failure here 

E.

Tricep Extensions

4 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

Dumbbell Bent-Over Side Raises

4 sets x 10-15 reps

Aim to reach failure within the given rep range.
Over-the-Bar Static Hold (Supinated) 
4 sets x :20-:30

-Complete, extensions were with 2 x 35# ... was only getting 10-12 reps a set ... bent-over raises across with 2 x 5 KG/11# plates for 4 x 15 ... static holds were across at :20 ... massive pump from this work, left the gym feeling great