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
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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.
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