7/21/22

 I wanted to get this workout in yesterday and take a full day of rest today... but couldn't manage that with my work schedule ... got this supplemental pressing workout in, felt solid throughout. 

A. 
Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

B.

Bench Press

5 sets x 5 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-215# across (5# over last week) 

 

C.

Seated Unsupported Strict Press

3 sets x 5 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-150# across (5# over last week) 

 

D.

Incline Dumbbell Bench Press

3 sets x 10 reps

 The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-2x75# DB for the presses and crossover symmetry for the paloff press

 

E.

Tricep Extensions

3 sets x 12-15 reps

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

-75# DB overhead extension for 3x12

F.

Single Arm DB Tricep Ext. 

3 sets x 8-10 reps

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets.

-3x10/arm with 15# DB