CHEST & ARMS DAY

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

B1 reverse band Incline barbell press – 6 sets total (including 3 drop down sets), 5-15 reps, 120 seconds 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

C1 dips – 6 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 – 4 sets, 10-15 reps, 60 seconds rest between sets
*****last set extend with 2 drops

E1 lying DB triceps extensions – 8-12 reps
E2 Machine preacher curls – 8-12 reps
5 sets total, 60 seconds between supersets, extend last set with 2 drops each

F1 biceps and triceps BFR – 30, 30 – rest 30 seconds – 15, 15 – keep cuffs on another 30 seconds