The Only Day

by Westside Barbell on May 02, 2019
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
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