Competitve Benchers

Warm up x 5 reps, do 2-3 sets.
Work up to 90%x3, then put on shirts and do 2-3  sets x 3 reps with three boards. Then go to one board and do 3 reps until failure. Try for 1 heavy single.


Db Push Press- 3x6
Laterals- 3x10
Dips- 3x10
Trifecta- Single hand push downs- 3x15, Over head band extensions- 3x15, Feet on the bench Push Ups with a band.3x10-15
Abs- Knees to chest- 30 reps, Rocky Bent Knee sit ups-30 rep, V-ups- 30 reps