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@85; 1x5@87@; 2x1@90%; 1x1@92%: 1x1-2@95%

2: Barbell Close Grip Bench Press
- 3x5@70-75%

Accessory Work

Superset 1
1: Dumbbell Front Raises 4x10
1: Seated Single Arm Cable Row 4x12

Superset 2
2: Seated Lat Pull Down 3x10
2: Banded Face Pulls 3x12-15

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