Shirted Bench

Bench warmup raw bar -> 145lbs x 1

bench shirt 165lbs ->215lbs

working sets 5 x 2 with 215lbs working on technique

  • Rolling tricep extensions x tricep rope pushdowns 3 x 10/10 *last set of tricep pushdown drop set until burn out
  • Incline cable flies 3 x 15 (30lbs) 1-2 second hold @ the top
  • Plate raises 4 x 10 (25lbs)
  • Dead stop KB rows 3 x 10
  • Fatbell Shoulder Presses 3 x 8 (25lbs) 3 second eccentric then push press up
  • Side laterals x Front raises 3 x 20/20 (10lbs)
  • Bicep curls (25lbs) 3 x 10

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