Timberwolf Fitness Roseville – Power Hour

Upper- week 4

Warm up: 2 Rounds

Single arm banded pec fly x 10

Banded face pull x 10

Plank shoulder taps x 5 each side

Bench Press (Weightlifting Variable Reps & Sets)

Pendlay Row (Weightlifting Variable Reps & Sets)

Dumbbell bench (Checkmark)

1x 6 at rpe 9

-10lbs (from each db→ if you used 50s go to 40s)

For 2×8

Pump stuff

2 rounds of the following:

Bench dips/ or regular dips x10

Single arm banded tricep extension x 10

Incline bicep curl x 10