Bench – Start with a closer grip. Do sets of 5 until they get hard at that grip. Drop the reps to three but also move your hands out a little wider. Go until you hit a very hard 3 reps. After the max 3 drop the bar weight about 30% (maybe 225ish) and do 2 sets to failure. (reverse band optional, or just straight weight): close (295) Mid (315) 2AMRAP: 225-18-
DB Incline – 3x6 with slow lowering (3-5 seconds, think about pulling weight down with your chest): 90
Chain fly/press combo – 4x8-10 (1 fly, 1 press, 1 fly, 1 press…): 2 chain / hand
Seated laterals – 4x8, drop set last set: 20-30-30 : 20-10
superset with
DB shoulder press – 4x15-20, drop set last set (don’t lock out… think Bodybuilder style on these, so stop shy of lock out and just pump these out. Should make shoulders crazy pumped): 40 : 20-10
Neutral “stretcher” pulldown – 3x12 (just like last week)
ABS!!!!!