Wednesday, December 18th, 2024 – Bench Press

Warm Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Bench Press
5 Sets X 10 Reps / Rest 2 Minutes

Chin-up / Superset / Supinated Barbell Row
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes

DB Bench Press
4 Sets X 12 Reps /Rest 2 Minutes

DB Skull Crushers / Superset / Hammer Curls
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes