20260428

Bench Day - “Maintain the tension in your upper body and control that bar path”

Warm Up - 2 Rounds:
12 Banded Lat Pull Downs
10 Scap Push Ups
12 Banded Pull Aparts (pronated to supinated)
10 Push Ups (round 2 - narrow grip)
8 DB Floor Press (round 2 - barbell)

A: Barbell Bench Press: Build to a top set of 1×5@ REP 7; then do 3×5@ 90% of the top set.

B: Paused DB Bench Press - 3×10@ mod. weight ( 1 sec pause at bottom)

C: Chest Supported Row - 4×10-12@ mod. weight

D: Triceps Pushdowns - 3×12-15 (banded or cable)

Cool Down - 2-3 Rounds:
Pec Stretch - 1:00/side
Banded Lat Stretch - 1:00/side
Crossbody Shoulder Stretch - 1:00/side