Bench Week 5

Day One Of Week 5 Warm up: DB chest press: 4 x 25, 30 lbs EZ bar bentover rows: 4 x 25, 20 lbs Triceps extension machine: 4 x 25, 35 lbs Workout: Barbell bench press: 5 x 10 x 60%, 75 lbs Superset: DB bench press: 5 x 10, 50 lbs, 60 lbs, 70Continue reading “Bench Week 5”

Week Four No Deadlifts Day Two

Thursday Warm up: Kneeling hip stretch: 4 x 15 seconds each side Hip circles: 4 x 25 hip abduction: 4 x 25, 45 lbs Workout: Superset: Kettlebell goblet squat: 5 x 8-10, 10 kg Kettlebell plie squat: 5 x 8-10, 16 kg Superset: Linear leg press: 5 x 8-10, 298 lbs DB jump lunges: 5Continue reading “Week Four No Deadlifts Day Two”

Week Four Bench Day Two

Wednesday Warm up: One arm bentover DB row: 4 x 25, 15 lbs DB triceps kickback: 4 x 25, 10 lbs Lat pulldown (narrow grip): 4 x 25, 40 lbs Workout: Barbell bench press: 5 x 3 x 75%, 95 lbs Superset: Pec dec machine: 5 x 8-10, 50 lbs Standing EZ bar military press:Continue reading “Week Four Bench Day Two”

Week Four no deadlifts

Tuesday Week four of this program I am following for deadlifts is all accessory work but I decided to keep squats around for compound lifting purposes — but it feels good taking a small break away from deadlifts to allow my body to recover faster and more efficiently.  Warm up: Body bar goodmorning: 4 xContinue reading “Week Four no deadlifts”

Week Four For Bench Press Program

1.07.19 Warm up: Triceps extension machine: 4 x 25, 30 lbs Chest press machine: 4 x 25, 40 lbs DB reverse fly: 4 x 25, 20 lbs Workout: Barbell bench press: 5 x 3 x 75%, 95 lbs Tri-set: DB chest press: 5 x 5, 90 lbs Seated lateral raises: 5 x 5, 30 lbsContinue reading “Week Four For Bench Press Program”