The workout is not overly complex, and it can be done in able an hour and a half depending on how much you look at your phone…
First of all my warmup for bench day is always:
- Seated Rows 3 sets of 15
- DB Shoulder Press 3 sets of 12
- 20 Bodyweight Squats
- 15 Pushups
This weeks workout is mainly for those trying to put on size and strength.
Here it is:
Flat bench press 5 sets of 3 (85% 1RM)
Dumbbell Floor Press 4 sets of 6
Incline dumbbell bench press 4 sets of 15
Cable Crossovers super set with push-ups both 4 sets of 15
Success is Voluntary.