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

Previous
Previous

Hypertrophy Day - Lower Body

Next
Next

Hypertrophy Day - Chest & Shoulders