Wednesday, June 14th, 2023 – Bench Press

Warm Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Skipping
Elevated Push-up
Ring Rows

Bench Press Specific Warm-Up:
20 Prone Swimmers
20 Prone T Raise
20 Prone Overhead Raise
20 Band Around Wrist No Weight Bench Press
8 Bench Press Empty Bar
8 Bench Press Light Weight
5 Bench Press Moderate Weight

Bench Press

5 Sets X 4 Reps / Rest 2 Minutes / Build

Accessories

3 Rounds
8-12 Bench Press
10-30 Band Lat Pull Down
8-15 Db JM Press
Rest 1 Minute