Monday: 150406 (2-1)

Posted: April 3, 2015 in DE Upper
Tags:

DE Upper:
Work up to x1-3 @7 RPE (Repeats) 4-6% (Superset with Plyo Exercise):
Speed Bench (Regular, Bands Up, or Chains):

Assistance A: (Pick One From Each Group)
Work up to x6-15 @8 RPE (Repeats) 4-6%
A1: Dip:
A2: Dumbbell Bench Press:
A2: Incline Dumbbell Press:
B: Cable Triceps Extension:
B: Triceps Pushdown:

Assistance B: (Pick One From Each Group)
Work up to x6-15 @8 RPE (Repeats) 4-6%
A1: Chin-up/Pullup:
A2: Barbell Row:
A2: Dumbbell Row:
A2: Yates Row:
B: Barbell Curl:
B: Dumbbell Curl:

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Comments
  1. Paulo Santos says:

    DE Upper:
    Work up to x1-3 @7 RPE (Repeats) 4-6% (Superset with Explosive Pushups): 7×5
    Speed Bench (Bands Up): 95x3x7

    Assistance A: (Pick One From Each Group)
    Work up to x6-15 @8 RPE (Repeats) 4-6%
    A1: Ring Dip: 3×6
    A2: Incline Dumbbell Press: 40x12x3
    B: Banded Triceps Pushdown: 15x

    Assistance B: (Pick One From Each Group)
    Work up to x6-15 @8 RPE (Repeats) 4-6%
    A1: Chin-up/Pullup: 3×3
    A2: Dumbbell Row: 40x10x3
    B: Barbell Curl: 45x15x3, 65x12x1

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