Monday, July 27, 2026

Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight - each arm

Bench press
5x5 @76-78%
Dumbbell incline bench
3x12
Dumbbell fly bench
3x12

Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side

3 rounds
500 meter row
8 deadlifts 225#/155# or @40%
rest 6 minutes-
3 rounds
20 calorie fan bike
10 chin ups
rest 6 minutes-
3 rounds
10 box step ups 20" box hold weight if you want
15 toes to bar