Workout Details
15 Dips between each movement
Bench press 3 sets-10 reps
narrow grip bench press 3 sets-10 reps
Renegrade rows 3 sets-10 reps
Landmine Row 3 sets-10 with drop set
Arnold Press 3 sets- 10reps with drop set
Core
Finisher: 3 sets of push ups
Medium to heavy dumbbells for the last arm day of the block! Go a little heavier with less reps today.
Upper body, 30 minutes of work.
3 sets of each, 10 reps: Shoulder Press, Front Raises, Rear Delt Fly, Arnold Press, Lateral Raise w/partials, singe db front raises w/partials, Plank shoulder taps
Abs
The warmup didn’t get recorded or the first 2 sets of wide grip bicep curl. So before you start the workout do: 3 walk out with push up and 10 plank on hands to elbows. Then 2 sets of 8-12 reps of wide grip curls.