CHEST & ARMS DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 4 sets total (including 3 drop down sets), 5-15 reps, 3min seconds between sets
*****after working set at peak weight (for 5-6 reps), drop the weight 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 2 more times.

C1 dips – 4 sets total (including 3 drop down sets), 8-12 reps, 120 seconds rest between sets
*****after 3rd working set at peak weight (for 5-6 reps), drop the weight 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 2 more times.

D1 Seated cable flys – 10-15 reps
D2 BPak bench fly – 10-15 reps
4 sets, 60 seconds rest between sets
*****every set of BPak flus, extend with mechanical drop set

E1 Watson T-bench single arm DB curls – 4 sets total, 6-8 reps
*****after working set at peak weight (for 6-8 reps), drop the weight 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 2 more times.

F1 Watson T-bench “lay back Incline” DB curls – 3 sets total, 8-12 reps
*****after working set at peak weight (for 8-12 reps), drop the weight 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 1 more time.

G1 High cable curls (loaded supination) – 10-15 reps G2 Rope cable curls – 15-20 reps
4 sets, 45 seconds rest between sets
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets.