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