Strength
Wednesday, June 12th, 2024 – Bench Press
General 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
15 Band Pull Aparts
30 Second Lunge Stretch per Side15 Empty or Very Light Bench Press
Secondary Strength Movement
Bench Press
30 Minutes Build to Heavy 5 Reps / Rest 2-5 MinutesAccessory
20 Minutes
1) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Barbell Skull Crushers 3 Sets X 10 Reps/ Rest 1 Minute
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute
1) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Barbell Skull Crushers 3 Sets X 10 Reps/ Rest 1 Minute
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute