Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

105 x 5 / o&b

main – Superset Bench and One Arm DB Rows (2 min rest b/w sets)

130 x 5 / 70 x 5/5

150 x 3 / 70 x 5/5

165 x 10

notes:  had to improvise with the back work based on what was available

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

 

Widegrip Free Cable Pulldown (30 sec rest)

75 x 10

85 x 10

95 x 10

105 x 10

115 x 10

notes:  heavy cables!

 

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 15

 

EZ Bar Curls (30 sec rest)

65 x 15

65 x 15

65 x 15

 

Cable RD Flys (30 sec rest)

15 x 15

15 x 15

15 x 15

 

notes:  after I was done, had to rush back to work!  Did I mention this was a 7 am workout?  🙂

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