Wednesday: July 13, 2016 (1-3)


Strength: Work up to a x5 @9 RPE
Bench Press:

Assistance A: (Pick One) Work up to a x4 @9 RPE (Load Drop) 4-6% Fatigue
2-4 Board Bench Press:
Board Press:
Close-Grip Bench Press:
Incline Bench Press:
Paused Bench Press:
Press:
Touch-and-Go Bench Press:

Assistance B: (Pick Two) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Dip:
Dumbbell Bench Press:
Dumbbell Incline Bench Press:
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
JM Press:
RS Press:

Assistance C: (Pick Two) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Dumbbell Chest Fly:
Dumbbell Side Raise:
Pushups:
Triceps Extension:
Triceps Pushdown:

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s