Strength Day - Bench Press

Warm Up

- General Warm up - 5 Minutes of cardio machine work

2 sets
- Banded Pull Aparts 10
- Banded Pass Throughs 10
- Banded Upright Row 10

2 sets
- Scapular Pushups 10
- Shoulder Taps 20
- Push Ups 10

Strength Work

1: Barbell Bench Press
- 1x4@85%
- 1x3@90%
- 1x2@92%
- 1x1@95%
- 1x1@97%

2: Barbell Spoto Press - 3x4@75%

Accessory Work

Superset 1
1: Single Arm Dumbbell Bent Over Rows - 3x12
1: Dumbbell Triceps Kick Backs - 3x10

Superset 2
2: Dumbbell Pullovers 3x10
2: Banded Pull Aparts 3x12

Cool Down

2 sets
- Standing Straight Arm Supported Chest Stretch :30 per side
- Biceps Stretch :30 per side
- Shoulder Stretch :30 per side

2:00 of Seated Deep Breathing