23/07/2024 - Training V-log (Upper-body; home workout)

My Training - 23/07/2024
Current training split: 4-day upper / lower routine
Session 2/4: Upper-body
A) Upper-body - horizontal push
Weighted, decline, deficit, paused push-ups
Warmup set 1: Deficit, paused push-ups x 8 @ BW
Warmup set 2: Decline, deficit, paused push-ups x 4 @ BW
Potentiation set: Weighted, decline, deficit, paused push-ups x 2
Work sets: 4 x 8
Back-off set: 1 x 12 @ BW only
B) Upper-body - horizontal pull
Weighted decline inverted rows
Warmup set 1: straight-leg inverted rows x 6
Warmup set 2: Decline inverted rows x 4
Potentiation set: Weighted decline inverted rows x 2
Work sets: 4 x 6 @ BW + 10kg
Back-off set: 1 x 10 @ BW only
C) Upper-body - vertical push
Full dips
Warmup set: 4 x toe-assisted (BW only)
Potentiation set: 2 x full (BW only)
Work sets: 2 x 7 @ BW only
D) Upper-body - vertical pull
Half-kneeling pronated-grip lat pulldowns
Work sets: 2 x 20 @ 32lbs
E) Upper-body - vertical push
Low-anchor banded upright rows: 2 x 20 - light, Red band