WO#4 - Chest, Shoulders & Arms

  1. Warm up
    Done as a super set

    • 3 x 15 Banded Pull Apart's
    • 3 x 45 sec Push-up Holds Suspended on TRX (the harder option is to have the feet suspended off the ground in TRX as well)
    • 2 sets of 30 sec Bench Press Holds (put more weight on the bar than you can press but that you can hold with your arms fully locked out)
  2. Part A: Super set
    • 4 x 12 Barbell Bench Press - building to finish with you last set being 60-70 of your 1RM
    • 4 x 15 Standing Cable Chest Flys (light weight but with a 3 sec squeeze/hold out the front)
  3. Part B: Super set
    • 3 x 12 Barbell Bent Over Row
    • 3 x 10 Wide Behind the Head Pull-ups (these will need to be broken up)