The Only Day

Westside Barbell
Thu May 02, 2019

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

Leave A Comment

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.