Tim and I trained together today. Today was all chest, shoulder, and tricep focused.

Warm-up:

  • Halos x 10 each way (3 sets)
  • Overhead Medicine Ball Throws x 25 (3 sets)
  • Banded External Rotation x 20 each side
  • Jump Push-Ups x 5

Bench Press Warm-Up:

Bench Press x 20 Regular Grip & 20 Close Grip (1 Set with Bar Only)

A1.  Barbell Bench Press

  • Warm up to 60 percent of 1 RM
  • 60 percent of 1 RM x 5 reps x 10 sets

B1.  Close Grip Bench Press

  • 60 percent of 1 RM x 8 reps x 3 sets (5 second hold at bottom)

C1.  Dumbbell Floor Press

  • 2 sets of 30 reps or to failure

D1. Banded Tricep Press downs

  • 100 total reps