Swaps
Reverse Fly for pull-ups
Single Arm Row for chest supported DB row
Lat Pull Over for lat pull downs
Single overhead Tricep Extensions
Tricep kickbacks for cable push downs
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.