Tag Archives: DE BP

RE BP

Week 7 of 8 – USAPL Raw Nationals Training Cycle
Incline BP – 225x3x5
Shoulder Press Machine – 110×10, 160x2x10
Dips – 3×10
Pullups – 3×10
Overhead Cable Tricep Ext. w/rope – 120x5x10
Hammer Curls – 50x3x10
Clay Lats – 160x3x10

RE BP

Week 6 of 8 – USAPL Raw Nationals Training Cycle
Super Set
BP – 225x3x10
Pullups – 3×10
Super Set
Dips – 3×10
Clay Lats – 160x3x10
Shoulder Press Machine – 100x2x10
Fat V-bar Pressdowns – 100x3x10
Hammer Curls – 40x3x10
Elliptical Trainer – 20 minutes

RE BP

Week 5 of 8 – USAPL Raw Nationals Training Cycle
BP – 275x3x5
CG BP – 225x2x10
Pullups – 3×10
Super Set
DB Press – 40x2x10
Hammer Curls – 40x2x10

RE BP

Week 4 of 8 – USAPL Raw Nationals Training Cycle
Shoulder Press Machine
100×10
150×10
200×10
250×10
Incline BP Machine – 130x3x10
Super Set
Pec Deck – 220x3x10
Rear Delt Machine – 150x3x10
Super Set
V-Bar Pulldowns – 120x3x10
Pulldowns Behind Neck – 120x3x10
Tricep Ext. Machine
65×10
95×10
125x3x10
Preacher Curl Machine
65×10
90x3x10
Rotary Calf – 250x3x20
Stretching Lower

RE BP

Week 3 of 8 – USAPL Raw Nationals Training Cycle
BP
135×5
185×5
225×5
275×5
285x2x5 <-- paused reps Dips - 5x10 DB Press - 50x3x10 Tricep Pressdowns - 50x3x10 Pullups - 3x10 Clay Lats - 140x3x10 Hammer Curls - 50x3x10 DB Curls - 25x3x10

RE BP

Week 2 of 8 – USAPL Raw Nationals Training Cycle
BP (paused) – 275x3x5
Neutral Grip DB BP – 65x3x10
Neutral Grip Overhead Press – 95x3x10
Dips – 3×10
Overhead DB Tricep Ext. – 50x3x15
Tricep Kickbacks – 20x3x10

RE BP

Week 1 of 8 – USAPL Raw Nationals Training Cycle
BP – 275x3x5
Super Set
Pullups – 3×10
Dips – 3×10
Super Set
DB Press – 40x3x10
Hammer Curls – 40x3x10
Band Pull Aparts w/mini band – 3×10

DE BP

Week 15 of 15 – APF Masters Nationals Training Cycle
DE BP w/doubled mini bands – 185x5x3
MM 3 Board Press
315x2x3
315×5
Rev. Grip Pullups
2×10
2×5
Rear Delt Raise – 25x3x10

DE BP

Week 14 of 15 – APF Masters Nationals Training Cycle
DE BP w/doubled mini bands – 185x5x3
MM 3 Board Press
315×5
365×3
Tate Press – 25x3x10
Fat Bar Pressdowns – 88x3x5

DE BP

Week 13 of 15 – APF Masters Nationals Training Cycle
DE 3 Board Floor Press w/tripled monster mini bands – 225x8x3
45° DB Incline BP – 90x2x10
Pullups – 3×10