Wednesday, July 31st, 2024 – Bench Press

Warm Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side15 Empty or Very Light Bench Press

Bench Press

30 Minutes Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessories

20 Minutes

1) Deficit Push-up 3 Sets X 8-15 Reps / Rest 1 Minutes
2) Pendlay Row 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Overhead Tricep Extensions 3 Sets X 8-15 Reps / Rest 1 Minute