Power Lifting
Strength
A) Block Bench Press, work to a heavy double
- Rep Scheme 10, 8, 6, 5, 4, 3, 2
Muscle Builders
A) Take 50% of your heavy double and do 3 sets of 8 alternating dumbbell bench press @ 30x1, rest 1 minute between sets
B) Shoulder Press @ 5050 tempo for 1 minute, 8 sets with a 1 minute rest in-between each set
C1) Extended banded triceps extensions, 3 sets of 40 reps, no rest
C2) Heavy Dumbbell Shrugs, 3 sets of 20 reps, rest 1-2 minutes
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