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
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
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