Bench & Tricept Pump

Upper Body 2 set Warmup

Triceps Pushdowns: 50 x 75lbs, Face Pulls: 50 x 75lbs, 2 Move Rotator Cuffs: 20 x 75lbs, Lying Leg Curls: 20 x 50lbs, Toes to Bar: 10 reps

Bench: Close Grip Feet Up: 1 x 135lbs, 1 x 185lbs, 1 x 205lbs, 1 x 215lbs, 1 x 225lbs

TRICEP PUMP WORK

5 Super Sets: Tricep Rollbacks 15 x 35lbs, V- Bar Push downs – 15 x 150lbs

3 Sets: Skull Crushers Nose/ Forehead /Behind the head: 10 x 60lbs

5 Tri-set Body weight PUMP
Body weight skulls: 10 reps, Dips: 10 reps, Bench Dips: 20 reps

Blow Out Pump – 3 sets of rope push downs: 50 x 100lbs

#SQUATLIFE
High Bar Back Squat 2 second Pause: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 275lbs, 1 x 315lbs

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