OG Chest & Back Training

15 Minute at Home: Foam Roll, Mobility & Stretch

Rotator Cuff Warmup: 2 SETS

OG GOLDEN ERA CHEST & BACK
Illegally Wide Bench Press: 6 sets of 12 reps @ 165lbs
Pulldowns: 6 sets of 12 reps @ 120lbs
Incline Bench Press: 5 sets of 12 reps @ 135lbs
T-Bar Rows: 5 sets of 12 reps @ 135lbs
Chest Flys: 5 sets of 15 reps @ 35lbs
Seated Rows: 5 sets of 15 reps @ 150lbs
Dips: 5 sets of 15 reps
Under Grip Pulldowns: 5 sets of 15 reps @ 100lbs

Walking Lunges: 300m

LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs

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