Bench night

Ok, guys here we go, let's move some weight.

Floor Bench- warm ups x 5 reps. Do 2-4 warm sets x 5 work up to something heavy. Then do 1 set x 3 reps. Next we are going for a new Max Effort single. Go until you fail. Don't lift your ass off the floor, and both elbows must touch the floor at the same time.

Dips- 4x10 add weight if you can with a dip belt and a db.
Plate Raises- 3x10 Plate must be raised with arms straight and above your eyes. Do 3x12

SUPERSET:
Barbell Skull Crushers- lower the bar to your forehead- 4x15
Bench Dips between two benches- Lower youself to parallel. Do 4x20

Abs- V-ups 75 reps

Coach