Bench Press

Ok, Everyone here is what we did on Tuesday.


Db Bench- 2-3 warm ups x10, then 3x10. These sets should be Max Effort sets.
Incline Db Flys- 5x10


Feet Elevated (we use TRX for these, you can use a bench or an exercise ball) Push Ups, use bands for more resistance. 5x10


SUPERSET: Alternate Db Shoulder Press- 4x10, Laterals- 4x10


SUPERSET: Aichs Tri's- 3x10, Bench Dips + extra plates 3x15


Tricep Push Downs- 50 reps. Set the weight so that you can only do 15-20 reps until failure, then rest for 30 second and go again. Keep doing this until you have done 50 reps.


Abs- V-Ups 75 reps


This was a great workout. Have fun everyone.


Coach George W. Phipps