Wednesday, September 4th, 2024 – Bench Press

Warm Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Push-Ups
10 Band Pull Aparts
10 Empty Bar Bench Press with a 2 Second Pause on the Chest

Bench Press

Build to Heavy 3 Reps / Rest 2-5 Minutes

Accessories

1) Db Bench Presss 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Single Arm Db Row 3 Sets X 8-12 Reps per Side / Rest 1 Minute
3) High Plank 3 Sets X 8-16 Reps per Side / Rest 1 Minute