Posts Tagged ‘DE Upper’


Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) –

ME Lower: Find 1RM
Box Squat (Bands) –

Assistance: 2 sets x 6-15+ reps
Pullup –

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Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) –

ME Lower: Find 1RM
Box Squat –

Assistance: 2 sets x 6-15+ reps
Pullup –


Warm-up:

DE Upper: Work up to a x 2-6+ @9 RPE
Paused Bench Press (for weeks 2-4)


Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Dumbbell Triceps Rollback –
Dumbbell Row –
Dumbbell Bench Press –

Sunday: 042918 (2-7)

Posted: April 22, 2018 in DE Upper
Tags: , ,

Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Shoulders Exercise
Back Exercise

Sunday: 042218 (1-7)

Posted: April 15, 2018 in DE Upper
Tags: , ,

Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Shoulders Exercise
Back Exercise


Warm-up:

DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench (Bands)
Superset with Row while warming up (Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue)

ME Lower: Work up to x2-6 @9 RPE (Load Drop) 4-6% Fatigue
Box Squat
Superset with Chest Exercise while warming up (Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue)

Assistance: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Core
Pullup
Hamstring