Advanced HS Week #3, Day #1 Heavy Upper Body

[Admin]

A. Rack or Board Bench Press Work up to a max set of 3 rep max (bar should stop about 6 inches off chest/total 6-8 sets and last 3 sets should be TOUGH)
B. Weighted Drop-Set Push-Up (or with chains) — perform 2 sets of max reps (rest 3-4 minutes between sets)
C. Superset: Seated Low Row/Incline Rear Lateral Raise 4 supersets of 8-12 reps of each exercise
D. Seated DB or KB Snatch 3 x 6 reps per arm/Rope Cable Curl — 3 x 12 reps