DE BP week 1 or 3 week cycle
40-50% or 1RM with 2 light double wrapped bands (blue mini's) on each side of bar.
10 sets of 3 reps
After each set drop to the floor and do a barbell pullover for 5 reps with a medium weight
Time your total effort.
Follow with as many rounds as possible in 15 minutes of:
Parallel grip chins (add load if possible) for 8 reps
and
Incline DB press x 8 reps
Finish with Barbell shrugs and DB push presses
Countdown set- 12,10, 8, 6, 4, 2
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