Chest/Shoulders/Triceps today
Banded hammer press – After a few warm up sets, just crank out 4 hard sets of 8.
Incline dumbell press – Work sets on this, make sure you get a good stretch, and drive to ¾ lockout. Do 4 sets of 8 here with a good weight.
Reverse band bench press – Just like last week! Do sets of 5 up to a weight you can do a solid 5 reps with.
Stick with it and do 3 sets of 5. Thenmove your grip in a tad and do 3 more sets of 8 reps. You’ll have to lighten weight a bit for this obviously. 6 total work sets.
Rope pushdowns – Do 10 reps flexing hard at the bottom. Do 5 sets with
60 second breaks. 5 total work sets.
Bench dips – 3 sets to failure. Use 3 second descents. Your tris will be on fire. 3 total work sets. Get a good 30 second stretch on each tricep 2 x.
Dumbell side laterlas – Pyramid up. Do 15, 12, 10 and 8 reps as you up each time. total work sets.
Cage press – 3 x 6