BENCH + ACCESSORIES

BENCH + ACCESSORIES


Workout 1
3 sec Pause Bench:
4 sets of 4 reps (75% of 1 Rep Max)

Workout 2
Spoto Presses:
5 sets of 7 reps

Workout 3
Dumbbell  Seated OHP:
5 sets of 10-12 reps

Workout 4
Lat Pulldowns (wide grip):
5 sets of 10-12 reps

Workout 5
Dumbbell Rows:
Set 1-3  10-12 reps (ea arm)
Set 4-6  7 reps (ea arm)

Workout 6
Cable Rows:
SUPERSET
Cable Face Pulls 
5 sets of 12 reps

Workout 7
Tricep Cable Push Down:
SUPERSET
Pushups
5 sets of 12 reps