Today was a fun and solid workout ... my wife and son are traveling, so I am home alone AND I am working from home today... much needed de-stress ... life has been getting the best of me lately and it was really amazing to have a slow and low stress start to my day and then ease into this workout around 0830. Great day in the gym, got a solid pump and enjoyed myself.
A.
Strict Press
4 sets x 3 reps
Come as close to failure as possible with out actually failing, at the given rep range.
-165# across
B.
Wide Grip Bench Press
3 sets x max reps @ 88% (250#)
88% of your one rep max bench press.
-3,3,3
C.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 80% (235#)
80% of your one rep max bench press.
-Complete
D.
Floor Press
5 sets x 5 reps
Choose a weight you can handle for all 5 sets.
-185# across... havent' been floor pressing and this was much harder than I thought it would be.
E.
Behind The Neck Snatch Grip Strict Press
4 sets x 8 reps
Banded Tricep Extension
4 sets x 10 reps
-75# SGSP and 1 green band
F.
DB Tricep Extensions
4 sets x 12-15 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.
-4x12 with 75#
G.
4 Sets:
Tricep Kick-Backs x 12 reps
Bench Dips x 10-15 reps
-2x15# and 10 dips per set
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