Category Archives: Bench

Shoulder horn: @5 – 200 reps (50, 50, 50, 50) Hammer curls: @20 – 200 reps (25, 25, 25, 25, 25, 25, 25, 25) Bench (w/sling shot): @185 – 15 sets, 3 reps (pause w/acceleration) DB Rows: @70 – 3 … Continue reading →

Bench (5RM): @45 – 1 set, 5 reps @95 – 1 set, 5 reps @135 – 1 set, 5 reps @185 – 1 set, 5 reps @205 – 1 set, 5 reps @215 – 1 set, 3 reps …failed D/B … Continue reading →

C/S Row: @25 – 5 sets, 15 reps of each – Scapula contraction – Full row Dynamic Bench (w/Sling Shot) pause & explode: @125 – 15 sets, 3 reps Collar horn: @5 – 100 reps (25, 25, 25, 25) Hammer … Continue reading →

Floor presses to 3RM: @45 – 1 set, 10 reps @95 – 1 set, 5 reps @135 – 1 set, 5 reps @185 – 1 set, 3 reps @205 – 1 set, 3 reps @225 – 1 set, 2 reps … Continue reading →

Sit ups: 15, Push ups: 10 Bench (w/@60 chains): @45 – 1 set, 5 reps @95 – 1 set, 5 reps @135 – 1 set, 3 reps @155 – 10 sets, 3 reps Super set, Hammer Curls: @35 – 10 … Continue reading →

800M Run Shoulder harness lifts (sub for chin-up): 10 sets, 10 reps EZ Bar curl: @75 – 10 sets, 5 reps Bench: @45 – 1 set, 15 reps @95 – 1 set, 15 reps @135 – 1 set, 15 reps … Continue reading →

Dynamic Bench: @45 – 1 set, 10 reps @95 – 1 set, 5 reps @135 – 1 set, 3 reps @185 – 1 set, 3 reps @225 – 1 set, 3 reps …too slow @185 – 9 sets, 3 reps … Continue reading →

Bench: @95 – 1 set, 5 reps @135 – 5 sets, 12 reps Knees to elbows: 10 sets, 10 reps Incline flys: @40 – 1 set, 12 reps @30 – 2 sets, 15 reps Dips: 40 …with no bosu ball … Continue reading →

Sled press: @100 – 10 reps, 20 paces Incline flys: @40 – 3 sets, 12 reps Hammer curls: @25 – 3 sets, 8 reps @30 – 3 sets, 8 reps @35 – 3 sets, 8 reps EZ bar preacher curls: … Continue reading →

1,600M row Speed Bench: @135 – 5 sets, 10 reps Super set (EZ bar curls): @75 – 5 sets, 10 reps Reverse BB curl: @65 – 3 sets, 8 reps DB Incline Fly: @40 – 3 sets, 8 reps Triceps … Continue reading →