Westend Monday Lifting

Service Description

Upper Body Lifting Warmup *2 Band pull-aparts x 10 Banded face pulls x 12 Scap push-ups x 10 PVC shoulder dislocates x 10 1RM Benchpress Testing Warmup: 8 reps at 40% previous 1rm 3 reps at 70% previous 1rm 1 rep at 85% previous 1rm 1 rep at 95% previous 1rm 2 attempts at new 1rm Accessory 2) Drop set benchpress max reps at 80/60/40% of new 1rm 3a) Overhand Barbell Rows *5 3b) Underhand Barbell Rows *5 3c) DB Arnold press *8 4a) 1 1/2 DB Bicep curls *12 4b) DB Skullcrushers *12 4c) DB Side raises *12