Bench (raw)

5 min warm up

Bench: bar, 10s/15s/25s/35s/45s

Working sets: 175lbs 3 x 3

Close grips bench 145lbs 2 x 9, 2 x 1

• rolling tricep extensions x cable chest flies (w/ 1 sec hold) 3 x 10/10
• KB row dead stop 70s x side lateral raises x front raises 3 x 5/20/20
• Bicep curls 25s 3 x 10

[youtube=https://www.youtube.com/watch?v=HXTD6XFIbyM]

[youtube=https://www.youtube.com/watch?v=_8G1Okzen68]