Bench (shirted)

5 min warmup

Raw bench up to 145lbs

Shirted 185lbs, 205lbs, 225lbs

Working sets: 235lbs 2 x 1

  • Close grip bench 145lbs 1 x 10
  • Tricep rolling extensions (heavy) 3 x 8 - make sure your shoulders don't take over the movement
  • GPP upper body sled work. Change the movement each time you turn around. Example: 100 ft of rows with the sled then 100ft back with overhead tricep extensions. Mix them up each time for 3 trips (6 different movements total)
  • Side laterals x front raises 3 x 20/20
  • Cable curls 3 x 10
  • Band abductions 2 x failure

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