Foam roll: Upper body
Warm up: Upper body band warm up, 2 rounds
Program:
Rope pushdowns
4 sets of 15
45 secs rest. 31X1 tempo.
Close grip bench (pause 1 inch above chest)
Bar * 10
40kg * 10
60 * 10
80 * 10
100 * 10
110 * 8, 8
80 * 15/6/3
Had to use wraps cos my wrist was hurting slightly.
Lying DB extension
10 * 15, 15, 14, 13, 12, 12
Tempo was 21X1. Rest time was 1 min.
Overhead DB extension
7.5 * 25, 25, 25
Really pussy weight, but I wanted to go slower and get the mind muscle connection with the tricep, so had to lighten the weight up.
Fat grip DB curls
10 * 12
12.5 * 12, 12, 12
tempo was 5111. Really killed my biceps with these haha
Single arm barbell preacher curl
21 * 12, 12, 10
tempo was 4111. shag
Single Arm hammers
40 * 8
30 * 8
20 * 20
Haven't done heavy hammers in a while haha
GHR abs
5 * 12, 12, 12, 12
I can't seem to get the mind muscle connection with my arms very well. Need to work on that.
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