We’re gonna get the blood pumping a little bit before we hit our barbell bench. Start off with 4×10 single arm DB bench. Hit all 10 reps on one side before switching to the next. Left and right side equals 1 set. Start these work a lighter weight and build to a heavy 10.
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We are taking 5 sets to build to a heavy single on close grip bench. Make sure you are recording your numbers. We’ll use them later. On the single arm banded row I want you to get a good stretch in the lat and then pause for a second after completing the concentric portion. We’ll smash some hammer curls after.
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The Engine Builder is going to hurt a little bit. Push yourself and leave it all in the gym. Build mental fortitude along with your engine. Rest 2 minutes between efforts.