PREHAB/WARM UP
3 rounds of:
10 Plank to Push up
20 Banded Pull aparts
:30 second pec stretch (each arm)
"IT WILL TAKE TIME, BUT IT'S WORTH IT"
STRENGTH
Decline Bench Press
5@77%
1@83%
5@77%
1@85%
5@77%
1@87%
*All percentages are off your 1RM flat Bench
*Rest 2-4 minutes between sets
Then,
Flat Bench Press - 4 sets of Max reps @85% of your 1RM (1 rep max)
*3-5 minutes rest between sets
4 sets of:
8 Upright Rows, straight into 12 Barbell Shrugs (aim to complete both sets without putting the bar down)
12 Incline Dumbbell Flyes
Rest 1-2 minutes rest
5 sets of:
8 Seated Dumbbell Shoulder Press
Rest 1-2 minutes between sets
Parallel Bar Dips - 10/10/10/10 (add weight if possible)
*Rest as needed between sets.