Dead Press, Close Grip

1, 6, 6, 6 @ MAX, _ , _ , _ lb

Decline DB Rollback Press

4 x 8

Rope Face Pulls

4 x 10

Banded Tricep Pushdown

3 x 50

WIB Upper Warm Up 4

Complete 4 times: Band Pull-Apart x 25 DB Bench Press x 15 Pushdown x 25 Band Pull-Apart x 25 Set Up: Hold a mini band with one hand at each end Execution: Wrap hand around end of a band. The wider your hand spacing is on the band, the less tension during the movement. The closer you bring your hand spacing on the band, the more tension during the movement. Hold the band at shoulder level with arms straight out in front of you. Pull the band apart while squeezing your shoulder blades together. DB Bench Press x 15 Set Up: Using a flat bench and 1 dumbbell in each hand Execution: Lying flat on a bench, hold a dumbbell in each hand just to the sides of your shoulders. Palms should be facing toward your feet. Place feet flat on the floor. Keep upper back tight. Begin the movement with your elbows extended and arms straight. Keeping your chest up and feet flat, lower the dumbbells to shoulder height. Press the dumbbells back to the starting position. Pushdown x 25 Set Up: Position the horizontal bar or rope on the cable machine so that the rope or bar is at shoulder height. Execution:Begin by facing the cable machine with feet slightly apart and a slight bend in the knees. Grab the horizontal cable bar or rope attachment using overhand grip. Tuck your elbows into your rib cage keeping your back straight. Hands should be at chest level. Push down until your elbows are fully extended. Return to starting position.

Competition Bench Press

9 x 3 @ 40 %

Close Grip Incline Bench Press

3 x 20

Barbell Row

4 x 8

Split Stance Overhead Tricep Extension

3 x 20

Bench Band Pull-Apart

4 x 50