Strength - 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
- 1x2@90%
- 1x2@92%
- 1x1@95%
- 1x1@97%
- 1x1@97+%
2: Barbell Spoto Press 3x3@80%
Accessory Work
1: Incline Dumbbell Bench Press - 3x10
2: Single Arm Seated Cable Row - 3x12
3: Triceps Dips - 3x8-10
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