Warm Ups
Bracing protocol as usual
Light Band work to get the blood moving
All sets completed with wide grip
Bar - 10 x 2
135 - 10 x 2
185 - 15
225 - 15
275- 10
Working Sets
290 for 2 sets of 25 wide grip.
Accessory Work
Skull crushers for two progressive sets of 12 reps with a 150 lbs.
Cable tricep extensions two sets of 25 each arm overhand and two sets of 25 underhand
Band pull aparts three sets of 30 reps with only 60 seconds rest to finish up the day
