Bench Day (Raw)
warm up
Bench
bar 2 x 5
95 2 x 5
135 2 x 5
155 x 4
165 x 3
185 x 2
205 x 1
210 x 2
Close grip bench w/ band
3 x 12
Assistants
single arm rope push down 3 x 12ea.
Scull crushers 3 x 10
yates row 3 x 10
behind neck lat poll down 3 x 12
Bradford press 3 x 8
lateral raises 3 x 12
bicep curls
Conditioning: 1 mile @ 7:40 pace; jog one mile
No comments yet.