Strength
Pause Block Bench Press, build to a heavy set of 3 reps
- Suggested Rep Scheme 10,9,8,7,6,5,4,3s
Muscle Builders
A) Bench Press, 3 sets of 6-10 reps @ 3010, rest 1 minute
B1) Banded Flies, 2 sets of 10 reps @ 31x1, rest 1 minute
B2) Banded Over Head Triceps Extensions, 2 sets to failure, squeeze 2 seconds @ top, rest 1 minute
B3) California Press, 2 sets of 10-12 reps @ 3010, rest 1 minute
