Wednesday, September 18th, 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

5 Sets X 5 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Set X Amrap @ 60% 1 Rm / Rest 1-2 Minutes

Accessories

1) Bench Press 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) Half Kneeling Windmills 3 Sets X 8-12 Reps per Side / Rest 1 Minute