Bench Day

Gym Temp: 45°
Music: Flatfoot 56, Odd Boat

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie, Kettlebell Halos & Presses, Winds, and Medicine Ball Chest Throws......and Band Pull-aparts.

2" Axle Incline Bench
70 x 10
120 x 10
140 x 10, 10 - pain @ lockout.

Country Crush Seated Rows
140 x 10
160 x 10, 10, 10 rest 15 sec then 5, rest 15 sec then 3.

Bandbell Bench
140 x 10, 10, 10 each set w/ 30 sec hold - ouch!!!

Behind the Neck Pulldown (using Tsunami Bar)
110 x 10
140 x 10
150 x 10

Rolling Triceps Extension (using Tri-bar)
30 x 12
60 x 12, 12, 12 drop to 40 x 12, drop to 20 x 20.

Hammer Curls
20s x 12
40 x 12, 12, 10 drop to 30s x 6, drop to 20s x 6.

External Band Rotations x 15, 15, 15

Hise Shrugs (using SS Yoke Bar)
175 x 15, 15, 15