Warm Up: Flat Bench Press x25 w/ Dry bar (no weight on BB).
Flat Bench Press Load: 1-2x(1-3 RM). *Only load to what you feel is safe w/ good form. This is not a strict 1RM - please just find something heavy for you today. You may or may not have done this weight before!
Flat Bench Press at 60%: of the above max number. Then 3xME.
Incline BB Bench Press / DB Incline Bench Press: 3x10/10 *Please stretch the DB's down into armpits slow and controlled. Load BB as needed to find where 10 reps is challenging.
Floor DB Hex Press 1.5 Rep movement: 5xME. (Find something heavy to where reps are under 15). Chest should be VERY open to the ceiling. Do not let shoulders collapse inward when pressing. *Half up, down, all the way up = (1) rep.
DB Upper Back Pinch/"Shrug" Pyramid: 1x Light - Heavy - Light. *Start with light high reps, and decrease reps as it gets heavier and then back down to light with high reps. POSTURE then pinch upper back together, keep DB's in front of you.
Hanging Scap Retraction: 3x25 Body weight as able. This should be hard try to make it start to finish without dropping from bar.
Double Arm Back Machine 3-Position (Wide, Reverse Narrow, Parallel Grip): 5x5 "Heavy" in each position (15 rounds total). Main focus is pinching the back, not using the arms as primary. Weight should not be too heavy to where form breaks down. Chest actively presses against pad when back pinches.
Lat Pull Down: 4x15 Increase weight slightly on each round. Break it up as needed.
Lat Pull Down: 3x25. Without increasing weight.
Reverse Grip Narrow Lat Pull Down: 3x10 Heavy *Do not round shoulders and chest in at the bottom of the movement. Form is still like the lat pull down.
Flat Bench Prone Laying T-Raise/Prone Laying Double DB Row: 2x25/25 Arms should be directly out like a "T" lock elbows and pinch only with the upper/mid back. Do not lift entire body off of the bench. Just pinch the shoulder blades together - this movement will not be heavy DB's.
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