Upper Body Strength / Hypertrophy Work


Today's Thrashing - Upper Body Strength / Hypertrophy Work

WARM UP: 

Pull Ups 4 x failure ( wide grip, Narrow/ underhand grip, wide grip, narrow/ underhand grip)

Medicine Ball Throw, Wall Slams- 4 x20

STRENGTH:

Barbell Push Press 5x5 80% of 1RM 

Superset - “ –> ” indicates superset, 1 and 2 are a contrast superset. Perform one set of 1, rest 30 seconds, perform a set of 2, rest 90 seconds and start over.

1 Superslow Eccentric Push Press *- 5x5 60% of 1RM  (Lower the bar in 6 seconds, especially from forehead to clavicle) –> 2 Dumbbell Flat Bench Press 20% of 1RM 

 

Bent-Over Barbell Row 4 x 6-8

Lat Pulldown 4 x 6-8 

 

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