Saturday - Back
a1) Barbell Row, 120x6, 4 sets
a2) Front Lever
a3) Tricep Rope Pushdown
b1) Ring Row, BWx6, 4 sets
b2) T-Bar Row, 115x8
b3) Band Tricep Extension
c1) Chinup, BWx6, 4 sets
c2) Tricep OH Extension
d1) Hang Snatch, 110x5, 4 sets
d2) Lat Pulldown, 113x8
Monday - Push Day
* Bicep pump work in between chest sets
Bench
230x3 (+5 every 2 sets) 240x3, 2 sets
245x3
245x4
Bench Chains (+50) w/ band external rotation
161x6, 4 sets
Ring Dips
BW+26x6, 4 sets
Bench Partials
151, 1 sets
Speed Bench Chains w/ Power Clean
151x3, 6 sets (5 before the overhead press, 1 sets afterward to finish the workout)
Overhead Press - rest pause for 90 seconds
125 x 12 + 6 + 5 + 4 + 2 = 29
__________________
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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