Bench Day

I plan on writing more post that don’t always revolve around my workouts, but I have to get back on a schedule for blogging again, so bare with me until I get myself organized. Today’s workout consisted of the bench press, overall a good workout. 

Warm Up:

  • DB chest press: 4 x 25, 20lbs
  • Assisted wide grip pull ups: 4 x 25, 150lbs
  • Reverse grip cable pushdown: 4 x 25, 40 lbs


  • Barbell bench press: 9 x 3-6, 80lbs (60% 1RM)

       —- Barbell bench press (wide): 5 x 3-6, 80lbs 

       —-Barbell bench press (narrow): 5 x 3-6, 80 lbs



  • DB overhead extension: 5 x 10-15, 20lbs
  • Standing cable reverse fly: 5 x 10-15, 40 lbs
  • Assisted chin ups: 5 x 10-15, 130 lbs


  • Barbell reverse bentover row: 5 x 10-15, 65 lbs
  • Incline DB reverse fly: 5 x 10-15, 20 lbs
  • Triceps cable kickback: 5 x 10-15, 10 lbs

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

4 thoughts on “Bench Day

    1. It was good, I did a de-load last week so this week seemed better, the program I am currently doing (next week is the last week) I felt wasn’t enough upper body so it could be why I am hitting some walls in my lifts.


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