The Only Day
Day of Kings
1️⃣Straight Bar Bench 1RM
-bench grip
2️⃣Wide Grip Straight Bar Bench 3x4
-if 1RM is missed at bottom
-3 finger widths wider (each hand)
🔸OR
2️⃣3 Board Straight Bar Bench 3x4
-if 1RM is missed at top
-3 finger widths closer (each hand)
3️⃣Bamboo Bar Skullcrusher 4x8
-aim for hairline
4️⃣DB Lateral Raise 3x12
-belly down on a 45° incline bench
-lead with elbows
5️⃣Banded Tricep Pushdowns x300 total
-40-70 each set
1️⃣Straight Bar Bench 1RM
-bench grip
2️⃣Wide Grip Straight Bar Bench 3x4
-if 1RM is missed at bottom
-3 finger widths wider (each hand)
🔸OR
2️⃣3 Board Straight Bar Bench 3x4
-if 1RM is missed at top
-3 finger widths closer (each hand)
3️⃣Bamboo Bar Skullcrusher 4x8
-aim for hairline
4️⃣DB Lateral Raise 3x12
-belly down on a 45° incline bench
-lead with elbows
5️⃣Banded Tricep Pushdowns x300 total
-40-70 each set
Share This Post:
Get RSS Feed:
