More Pecs on Deck
More Pecs on Deck
STRENGTH
1. Eccentric DB bench press
3-4 x 4-6
Rest 2 minutes
2A. Front 1.5 DB squat
3 x 6-8
2B. Pallof press
2-3 x 8-10 RL
Rest 30 seconds
3A. Single arm bent over 3 point DB row with pause
3 x 6-8 RL
3B. Offset DB lateral step up to side lunge
3 x 8-10 RL
Rest 30-60 seconds
4. TRX triceps overhead extension
2-3 x 10-12
Rest 60 seconds
IF TIME FINISHER: TRIS AND FLYS
Perform 8-10 triceps push-ups, then do as many band chest flys as you can until burnout. Rest for 30-60 seconds, then repeat. Complete 3-5 rounds.
● Triceps push-ups x8-10
● Standing band chest fly xAMAP