20250829 - Bench Press Variations & Triceps Work

Training Session Focus: Pauses. Pin Work. Triceps OVERLOAD.

Warm Up:
2 Rounds
12 Banded Triceps Pushdowns
10 Paused Empty Bar Bench Presses
10 Banded Pull Aparts
10 DB Floor Presses
:30s Banded Shoulder Dislocates

Work:
1: Paused Barbell Bench Press - 4x3@80%
2: Pin Press - 3x3@75%

Accessory Work:
1: Weighted Dips - 3x8
2: DB Skull Crushers - 3x12
3: Chest Supported DB Rows - 3x12
4: Overhead DB Triceps Extensions - 3x12
5: Cable Face Pulls - 3x15

Cool Down:
Lat Stretch Over Bench - 1:00 per side
Childs Pose w/ Lat Reach - 1:00