7/10/20

Today was a good workout ... in and out of the gym in 60 minutes ... just put together some benching movements together on the spot. Overall a low stress session in the gym, had a good time.

A.

Bench Press Prep

2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 2 sets of 10-15 reps. 

-Complete

B.

Bench Press

4 sets x 8 reps @ 65% (175#) 

65% of your one max rep bench press.

-Complete

C.

Bench Press

3 sets x 10-12 reps

Choose a weight that will have you reaching failure within the given rep range.

-Complete, 3 x 12 at 165# 

D.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-Complete, 3 x 12 at 135# 

E.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

3 sets 

-Complete, 2 x 25# DB

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Parallette Plank 

3 Sets x :45 seconds 

-Complete, 2 x 15# DB

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x 15# DB