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