Strength Day - Bench Press Focus

Day three! Bench Press time. Hopefully you’re feeling good today! Let’s get after it!

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

Barbell Bench Press
- 1x5@60%
- 1x5@65%
- 5x5@70%

Accessory Work

Superset 1
1- Close-Grip Bench Press 4x12
1- Dumbbell Flys 4x12

Superset 2
2- Seated Cable Machine Row 4x10
2- Seated Dumbbell Lateral Raises 4x10

Cool Down

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