Training: Chest

Warmup: 10 Stationary Bike

Walking Lunges: 5 Minutes

Back Extensions: 2 sets of 25 reps

Straight Leg Toes to Bar:

2 sets of 15 reps

WARMUP
Rotator Cuffs: 50 reps

UPPER BODY/LOWER BENCH MOBILITY

Face Pulls: 100 reps

Isometric Holds: 3 sets of 30 seconds


Close Grip 5 Sets

5 x 3 Stop Pause: 185lbs

Incline Presses: 1/4 rep, 1 Full

15 x 45lbs

5 SUPERSETS

Dips: 15 reps

Incline Chest Press: 25 x 90lbs

5 SETS

Chest Press: 50 x 50lbs

SPEED PULLS

9 sets of 3 reps at 225lbs

Conventional Hook Grip: 3×3

Snatch Hook Grip: 3×3

Regular Mixed Grip: 3×3

 

LOW BACK & CORE GPP 4 SETS

Ab Wheels: 25 Reps

Cable Crunches: 15 x 125lbs

Weighted Crunch: 25 x 100lbs

5 Sets of Vacuum’s

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