Upper

 

General Warm Up

25 Tricep ext. on Rope cable machine

25 T-Bar row

25 banded Pull Apart

4 Rounds

No Rest. This should be done in 15 min

Then:

10/10 5 Sec Tempo Bent Over Row KB @ Moderate weight.  Light enough to keep good form.  5 sec tempo is 5 sec on eccentric and concentric phase.

5 Sets

No rest.  Switch from side to side.

Then:

12 Face Pulls on cable set low on machine.  Use rope attachment.

+

12 Skull Crusher using EZ bar or Football bar

+

12 Dumbbell Bench Press 3 Sec Pause at chest.

4 Rounds

Rest as needed

Then:

8 Barbell Sit up off decline bench

Use bella bar if needed.

4 Sets

Rest as needed