Not-So-Complex 13

Day 3: Upper Body Day

Warm up:
500m row
2 min o/h band mob
KB arm bar + 10 screwdriver @16kg
5 Sgl KB floor press @16kg
10 wide grip push-ups
5 Sgl KB bottoms up press @16kg

Strength:
1 x 5 Barbell Bench Press @80kg (plus warm up sets)

Testosterone Nation Press Medley 
2 rds @16kg 
8-10 reps: Incline dumbbell press, reverse grip 10-8
Max reps: Incline dumbbell press, regular grip (same weight) 10-6
Max reps: Push-up, feet elevated 10-5
Max reps: Flat dumbbell press, reverse grip (same weight) 10-6
Max reps: Flat dumbbell press, regular grip (same weight) 6-3
Max reps: Incline Push-up 5-8

Lee Boyce’s Back Complex:
3 rds @30kg
Barbell High Pull 7 reps
Yates Row 10 reps
Barbell Bent Over Row 15 reps

Athlean X’s Triphasic Bicep Complex:
1 rd of
Cable Bicep Curl Concentric failure @50lb
Cable Bicep Curl Isometric failure (hold in flexed position) (cheat into position) @60lb
Cable Bicep Curl Eccentric failure (cheat into position) @75lb

Three Storm Fitness’s 100 Push-up Complex:
Three Storm 100 Push-Ups Complex 1 set 100 reps / max decline to incline drop set
25 reps max decline
Reps 53-56 trad push-up
Last 25 reps on max incline