DAY 2: BENCH-PREP

Updated: Jan 9, 2019

Power-Prep > Week 1-3


WARMUP (1x): Cable External x12-15

Wall Angels x6-8

DB High Plank Alt. Row x3-5/e

Cable SA Rear Delt Ext. x8-12/e

Rock 360 Rollout x12-15

Band 1/2 Kneeling Pulldown x8/e

DB 3-Pt. Bench x(5-4-3)

T-Spine Rotation x6-8/e


ROUND 1 (3x):

*superset the following exercises

Barbell Bench Press x5-8 (24 Total):

Set 1: 5-8 @ 60%

Set 2: 5-8 @ 70%

Set 3: 5-8 @ 80%

MB Soccer Throw x8


ROUND 2 (3x):

*superset the following exercises DB Chest-Supported Row x8-12

KB Seated SA Shoulder Press x6-8/e

Incline Close-Grip Pushup x15-20


ROUND 3 (3x):

*superset the following exercises

DB SA Shrug x12-15

Cable-Rope Iso-Squat Row x8-12/e

Plate-Loaded Bench Dips x15-20


FOAM ROLL:

Chest, T-Spine, VMO/Teardrop, Lats



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