Bench Day

Gym Temp: 45°
Music: For All Eternity, Beyond the Gates

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie, band pull-aparts, Kettlebell Halos & presses.

12" Log Incline Bench

90 x 10

120 x 10

150 x 10

160 x 10, 10 rest 15 sec then 3, rest 15 sec then 2.

Wide-grip Seated Rows

170 x 10

190 x 10, 10, 10 rest 15 sec then 2, rest 15 sec then 1.

Bandbell Bench

130 x 10 w/ 30 sec hold x 3

Rolling Triceps Extension (using Tri-bar)

20 x 12

50 x 12, 12, 12 then drop to 40 x 10, then drop to 20 x 10.

Hammer Curl

20s x 10

40s x 10, 8, 6 then drop to 30 x 6, then drop 20 x 10.

Barbell Shrugs

205 x 12, 12, 12

Cable External Extensions

10 x 20, 15, 12

Arnold Press

10s x 10

15s x 10

20s x 6