THURSDAY

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Seated Rows
  • Facepulls
  • Pulldowns
  • One Arm tricep Band Pushdowns

 

  • Bench Press
  • 8 sets 3 reps with 65%

140 8x3

 

 

  • Tricep Extension with bells (can be kettle bells, dumbbells or fat bells).  120 total reps. Use as many sets as you need but no more than 30 seconds rest between sets

 

Rolling triceps w 20 lbs. I like to throw these in when my elbows allow for it. For some reason I feel like they are better than other extensions based on nothing other than the fact that I associate them with powerlifting. I'm pretty sure for high rep extensions, the type is not that important.

 

 

  • Seated Rows (any grip). 1-3 warm up sets and then 2 sets of 8 reps leaving around 1-2 rep in the tank on each set.
  • + less than 3 minutes rest

 

  • Seated Shoulder Press Machine
  • 3 sets of 8-10 (each set to failure)

 

Plate quarter DIME making moves here accessory PR. just kidding. Lest someone thinks I think that is a thing.

 

 

  • Heavy Face Pulls
  • 5 sets of 6-8

120

 

  • Free Time
  • Whatever you want

 

Grip w grenade attachment, lat pulls, hanging leg raises. Did 3 sets because these are not terribly taxing things and I need that thick ass back ya know???