Sunday, December 29th, 2024 – Overhead Press

Warm Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Strict Press

Bench Press
5 Sets X 10 Reps / Rest 2 Minutes

Pull-up / Superset / Band Pull Down
3 Sets X 10 Reps / Rest 30 Seconds / 15 Reps per Side / Rest 2 Minutes

Dumbbell Lateral Raises
4 Sets X 12 Reps /Rest 2 Minutes

Close Grip Push-Ups / Superset / Bicep Curls
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes