Day 85

A.) Press

Behind the Neck Split Press – Work up to a heavy set of 3

For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead. Demo

B.) Bench

Bench Press

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

C.) Three sets of:

Strict Chin-Up x 8

Rest 30s

Band Pull Apart x 12

Rest 30s

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps

3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO