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”

Bench press Week Three

Day Two Warm up: Cable rope face pull: 4 x 25, 50 lbs Cable triceps pressdown: 4 x 25, 50 lbs Lat pulldown: 4 x 25, 30 lbs Workout: Barbell bench press: 5 x 5 x 70%, 85 lbs Tri-set: DB floor press: 5 x 5, 70 lbs DB upright row: 5 x 5, 40Continue reading “Bench press Week Three”

Week Three: Day one

Week Three: Day One Warm up: Band pull apart: 4 x 25, red Band front raises: 4 x 25, red Band reverse fly: 4 x 25, red Workout: Barbell bench press: 5 x 5 x 70%, 85 lbs Barbell bench press (wide grip) 5 x 5, 75 lbs Superset: Smith machine incline press: 5 xContinue reading “Week Three: Day one”

Feeling stronger

Dynamic Effort Bench¬† Warm up: Incline DB bench press: 4 x 25, 20 lbs Cable triceps pressdown: 4 x 25, 30 lbs DB bentover neutral grip row: 4 x 25, 30 lbs Workout: Barbell bench press: 6 x 8-10, 3 x 80 lbs, 3 x 85 lbs Superset: DB chest press: 5 x 8-10, 60Continue reading “Feeling stronger”

Monday’s workout

Chest Dynamic Effort Warm up: Rear delt machine: 4 x 25, 20 lbs Pec Dec: 4 x 25, 20 lbs Triceps extension machine: 4 x 25, 35 lbs Workout: Barbell bench press: 6 x 6-8 (70%) + 5 lbs, 3 x 90 lbs, 3 x 95 lbs Barbell bench press: 1 x 1, 125 lbs¬†Continue reading “Monday’s workout”