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 Spoto Press 3x3@70%

2: Barbell Bench Press
- 1x5@75%
- 1x5@80%
- 5x5@85%

Accessory Work

Superset 1
1: Banded Face Pulls 4x20
1: Dumbbell Bent Over Row 4x10/10

Superset 2
2: Bench Dips 4x20
2: Push Ups 4x10-12

Cool Down

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

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Hypertrophy Day - Lower Body Focused

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Hypertrophy Day - Upper Body Push/Pull