# Chest/Biceps Monday 5/4/20

**Warm Up:**

**Barbell incline press 20x**

**Band pull aparts 20x**

**Band tricep extensions 20x**

**Repeat 2x**

**Barbell incline press**

**95lbs 6x**

**145 6x**

**195 6x**

**245 6x**

**265 6x, drop 245 3x, drop 195 3x, drop 145 7x**

**Football bar Flat Bench Press**

**95 10x**

**145 10x**

**195 10x, pause 3x, pause 2x, drop 145 8x**

**Dumbbell incline press**

**60lbs 12x, pause 4x, pause 2x**

**1 more rest/pause set**

**Band flys 3x12-15 squeeze every rep**

**Dumbbell incline curls **

**30s 15x**

**45s 4x, drop 30s 8x, drop 10s 15x**

**Repeat 1 more drop set**

**Axle Drag Curls**

**70lb 3x10-12**

**Hammer curls **

**45s 8x, drop 30s 8x**

**Repeat 1 more time**

**-------------------------------------------------------**

**There is no particular contest in the near future but I will be training as if there is one in 12 weeks. That number may change later down the road. At the beginning of any training cycle I like to begin by focusing on hypertrophy and conditioning. For the next few weeks, that will be the main focus. Maybe not so much 1 rep max work but still lifting as heavy as possible. Lots of drop sets, rest/pause sets, maybe some super sets, anything to hit failure and beyond. **