- Renegade Push-up
- 3 sets x 12 reps
- Grab a set of moderate weight dumbbells (15-35lbs), start in the push-up position with feet wide. While holding dumbbells, perform 1 push-up, row dumbbell up with right arm, perform 1 push-up, row dumbbell up with left arm. This equals 1 rep.
- You will perform 24 total push-ups each set
- Bench Press
- 6 sets x 5 reps
- Work to find 5RM by adjusting weight as necessary after each set.
- Load bar with weight you feel comfortable performing 5 reps with, but don't do more than 5. Load more weight and perform next set stopping at 5. By your 3rd or 4th set you should be struggling to get the last rep. Stay at that weight for remaining sets or drop slightly if you aren't able to get all 5.
- Incline Bench w/ Bands
- 4 sets x 12 reps
- Load weight, loop band over end of barbell, under bench and over other end.
- Iso Dumbbell Bench
- 4 sets x 15 each arm
- With moderate weight dumbbells, lie on bench and press both out to full extension. Keeping left dumbbell at full extension, perform presses with right arm. Switch and perform with left arm, keeping right locked out at full extension
- Alternate between arms as much as you'd like always keeping one locked at full extension (you don't have to perform all 15 in a row)
- Wide-grip Ring Push-up
- 50 total
- Set rings 2" off ground, wider than normal. Lower yourself until chest touches the floor, then press back up almost mimicking a flye movement. Be cautious of shoulders to avoid injury.
Niko Countouriotis
Fireman
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