East Brisbane Monday Lifting Class

Service Description

Upper Body Lifting – Part 2 Warm Up 1a) Renegade Rows 8 each arm 1b) Rotational Med Ball Chest Pass (into wall) – 8 each side Focus Lifts 2a) Barbell Bench Press (2 sec pause on chest) 8 2b) Single Arm DB Bench Rows (with 2 sec squeeze at top) 10 each arm • After 4 working sets complete a drop set: → Bench Press: 80% x max reps → 60% x max reps → 40% x max reps of previous 1RM Focus Lift B 3a) Half-Kneeling Single Arm DB Rotational Press – 8 each arm 3b) Barbell Underhand Rows (slight pause at top) – 10 Accessory Lift 1 4a) DB Incline Fly (2-1-2 tempo) 8 4b) Chest Supported Rear Delt Raises 10 Accessory Lift 2 5a) DB Skullcrushers 10 5b) DB Lateral Raises 10 5c) DB Hammer Curls 8 each arm