Bench Work 10 weeks out

Bench Press- 2-3 warm ups x5 reps, then starting at 65% do 3x10. add weight to each set. The last set should be as heavy as you can do for 10 reps.


Dips- 4x10 add weight if you can.
SUPERSET: Incline Db Bench- 3x10
Laterals- 3x10
SUPERSET: Db Alternate Shoulder Press- 3x10
Skull Crushers- 3x10
SUPERSET:Single Arm Tri Push downs- 3x15
Single Arm French Press- 3x10


Abs- Rocky Sit Ups- 40 reps, DA Hip Ups- 40 reps


This was a great work out. Have fun and lift big.


Coach George W. Phipps