Posts Tagged ‘ME Upper’


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –

ME Upper: Find 1RM
Close-Grip Bench Press –

Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –

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Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –

ME Upper: Find 1RM
Wide-Grip Bench Press –

Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –


Warm-up:

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


Warm-up:

ME Upper: Find 1RM
Press – Drop Set 80-95% x 2 sets x 2-6+ reps

Assistance: 2 sets x 6-15+ reps
RS Press –
Dumbbell Row –

Wednesday: 042518 (2-3)

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

Warm-up:

ME Upper: Find 1RM
Floor Press – Drop Set 80-95% x 2 sets x 2-6+ reps

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

Wednesday: 041818 (1-3)

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

Warm-up:

ME Upper: Find 1RM
Bench Press (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps

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


Warm-up:

DE Lower: Work up to x1 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Pull (Bands)
Superset with Rows while warming up (Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue)

ME Upper: Work up to x2-6 @9 RPE (Load Drop) 4-6% Fatigue
Wide-Grip Bench Press
Superset with Lower Back 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
Chest