W4/D1 Upper Body Strength

Monday: Upper Body Strength Perform a dynamic warmup consisting of full body dynamic stretching exercises while specifically targeting the muscles you will be working the hardest. You should also do some light reps of the targeted exercise, progressing up in weight. 1. BB Bench Press 5 x 5 2. BB Bent Over Row 5 x 5 3. DB Decline Bench Press 3 x 6-8 4. Wide Grip Lat Pulldown 3 x 6-8 5. BB Shoulder Press 5 x 5 Superset: 6a. DB Skull Crushers 3 x 8-12 6b. Rope Hammer Curls 3 x 8-12 7. DB Incline Squeeze Press 3 x 8-12