Bench Day

DAY 11 WEEK 2

Thursday 31 Oct 2019

Bench:
Set 1 3 REPS @ RPE 9
Set 2 3 REPS @ RPE 9
Set 3 3 REPS @ RPE 9

Incline Bench Press:
Set 1 6 REPS @ RPE10
Set 2 10 REPS @ RPE 9
Set 3 12 REPS @ RPE 9

Barbell Overhead Press:
Set 1 12 REPS @ RPE 9
Set 2 10 REPS @ RPE 9
Set 3 7 REPS @ RPE 9

Dumbbell Flys:
Set 1 15 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 12  REPS

Dumbbell Lateral Raises:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Dumbbell Front Raises:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Tricep Pushdowns:
Set 1 15 REPS
Set 2 15 REPS
Set 3 15 REPS

Close Hand Push Ups (Weighted if Possible):
Set 1 20 REPS
Set 2 15-20 REPS
Set 3 10-15 REPS

Cool Down:
10-15 Min walk on treadmill 2.0-2.5 speed


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