September 19th, 2018 – Washed Up Athlete

Upper Body PUSH (chest dominant)

A. Bench Press – Reps 12-10-8-6 (increasing)
*Increase weight the following week whenever the set of 6 is made successfully
*Don’t increase the “ramp-up” sets until the disparity b/w reps 8 and 6 is too large

B. Superset x 3 sets each:

Push-ups x 10-15 reps (choose difficult variation for rep range unbroken)
Flat DB Flies x 10-12 reps @ 32X0 tempo
= 3 sec to lower weight, 2-sec pause at stretch position, EXPLODE back up, no pause at top
Rest 2-3 min

C. Strict DB Overhead Press
10 reps every 90 seconds for 10 sets
Use weight approx = to 20-RM weight

D. Superset x 3 sets each:

Lying DB Tricep Extensions x 10-12 reps (heavy)
Close-Grip DB Bench Press x burnout/fatigue
Rest 2-3 min

E. AMRAP 6 min:

6 Hanging Knee Raises
6 V-ups
6 Weighted Sit-ups

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