t-bar row 6 x 6-10 paired with cable triceps extensions 6 x 6-10, increasing the weight each set
preacher curls 4 x 8-10 paired with dumbbell fly's 4 x 8-10
For the sponge press, instead of using a board we use a sponge board that is similar to a soft foam roller. This will allow you to use the full range of motion but handle heavier weight because the sponge creates a spring effect. I find it to be a nice variation from board pressing all the time, as most powerlifters do.
- sponge board press, work up to a max single
- 3 board press 1 x 3, very heavy!
- t-bar row 6 x 6-10 paired with cable triceps extensions 6 x 6-10, increasing the weight each set
- preacher curls 4 x 8-10 paired with dumbbell fly's 4 x 8-10
For the sponge press, instead of using a board we use a sponge board that is similar to a soft foam roller. This will allow you to use the full range of motion but handle heavier weight because the sponge creates a spring effect. I find it to be a nice variation from board pressing all the time, as most powerlifters do.