Not-So-Complex 3

Day 3: Upper Body Day

Warm up: (modified) Max Shank's Strength Primers
Wrist push-ups - Wall slides
Thoracic bridge - Dead bug to side plank roll
Hollow hang

Strength:
1 x 5 Incline Barbell Bench Press @60kg

Testosterone Nation’s Squeeze Press & Fly Complex:
2 rds @2x10kg plates
Dumbbell Squeeze Press 7 reps
Flat Bench Dumbbell Chest Fly 7 reps
Incline Dumbbell Chest Flyes 7 reps

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 @30lb
Cable Bicep Curl Isometric failure (hold in flexed position) (cheat into position) @40lb
Cable Bicep Curl Eccentric failure (cheat into position) @50lb

Three Storm Fitness’s 100 Push-up Complex:
Three Storm 100 Push-Ups Complex 1 set 100 reps / max decline to incline drop set
20 reps max decline
Reps 43-48 trad push-up
Last 25 reps on max incline