Daily Workout: Oct 23, 2018
Upper body day
General Warm up
5 Min cardiovascular work to get warm
20 dumbbell bench press
20 single arm bent over row (don’t go heavy)
20 JM Press (or skull crusher)
Complete in 14-15 min
Work up to 1 RM Bench Press
Do this as you see fit, but it should looking something like this:
10 @ 45 lbs
5 @ 65 lbs
3 @ 95 lbs
Work singles until you hit 90%+
8 reps x 8 sets @ 70% 1 RM
Rest 2 min between sets
10 reps x 3 sets Barbell skull crusher at heavy weight
10 reps x 3 sets Cable tricep ext. Use heavy weight but be able to keep proper form.
10 reps x 3 sets Crock Row (this works upper back and trap). Go up in weight each round. Go heavy
10 reps x 3 sets T-Bar Row at heavy weight. use chest support row if possible but you can use barbell as well.
10 reps x 3 sets Reverse Fly @ 2 x 15-25 lbs.
5 min easy cardiovascular activity