03/02/21

Today was a decent session. Short/low volume overall. Got a nice restorative pump. 

A.
Paused Close Grip Bench Press
5 sets x 5 reps @ 65% (180#) 
65% of your one rep max bench press. With feet up and 1 sec pause on chest each rep.

-Complete
 
B.
Dumbbell Paused Flat Bench Press
3 sets x 10 reps
Aim to reach failure at the given rep range.

-3x10 with 2x50# DB ... possibly could have gone a bit heavier, but the next set of DBs I have is 75#, which would have been aggressive, maybe next time 
 
C.
Dumbbell Arnold Press
3 sets x 8 reps

-3x8 with 2x50# 
 
D.
Chest to Bar Pull Ups
3 sets x 6 reps
Strict reps. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x6 unweighted 
 
E.
Tricep Extensions
3 sets x 15 reps
Aim to reach failure, at 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.

-3x15 overhead DB tricep extensions with 50# DB 

F.

ROMWOD

-Complete