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
- 1x5@80; 1x5@85@; 2x2@87%
2: Close Grip Barbell Bench Press
- 3x5
Accessory Work
Superset 1
1: Dips 3x12
1: Cable Face Pull 3x20
Superset 2
2: Barbell Bentover Row 3x10
2: Dumbbell Bent Over Reverse Flys 3x12
Cool Down
2 sets
- Standing Straight Arm Supported Chest Stretch :30 per side
- Biceps Stretch :30 per side
- Shoulder Stretch :30 per side