Warm Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Movement: Bench Press

Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More

*Rest 2-5 Minutes Between Sets

Accessories

3 Sets X 6 Reps: Dumbbell Bench Press / Rest 2 Minutes
3 Sets X 8 Reps: Single Arm Dumbbell Row Per Side / Rest 1.5 Minutes
3 Sets X 12 Reps: Dumbbell Shoulder Press / Rest 1 Minute
3 Sets X 12 Reps: Dumbbell Skull Crusher / Rest 1 Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds