THURSDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- DE Upper: bench against doubled micro using a soft touch
- + This means do NOT let the bar touch your body on just skim your shirt. If easier reverse 1/4 inch off your chest.
- Yes, same percentage - 50% 9x3. 3 different grips. take some weight off the bar to account for added band weight (40 lbs)
Went with 50% of my floor press and subtracted 40 lbs so it ended up being like two dimes on each side. Ego booster right there.
Eggo booster= toaster.
Whoa.
Anyway hopefully these will carry over into my shitty bottom of bench area.
- OHP using 2 different grips
- 4 sets of 8 reps
After my debacle the other week, I went with the straight bar again. Hot damn my shoulders are weak. I only had like a dime and a five on there or a double dime.
- Chest supported row- Elbows flared and chest up try to hit upper back 3x5-15 pause at the top for a second
Since my upper back was “fixed” the last training cycle around, I’m adding back in all of the same exercises I used then. Including this bad boy. Plate and two quarters on this one.
- Dumbbell rolling triceps 10x8
Ah the apex of our sets for these. 30s
- Lat pull 4x15
+ use an attachment you have never used before.
- Hanging leg raises 4x10 as many toes to bar as possible
free time
