Second bench day
Warm up-
Bench Press– 2 second pause comp grip
bar 2 x 5
95lbs 2 x 5
135 x 5
155 x 5
165 x 3
175 5 x 3
Assistants
Ball press DB- 4 x 12
Tate presses 4 x 12
machine bent leg row 4 x 12
single arm banded lateral raises 4 x 12 ea.
Conditioning: 1mile run; jog sprints for 18mins
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