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