Monday May 7th — Bench day (speed training)

Warm up:

  • Straight arm pulldown: 4 x 25, 30 lbs
  • DB upright row: 4 x 25, 10 lbs
  • Triceps pushdown: 4 x 25, 30 lbs


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

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

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


  • Smith machine one arm upright rows: 5 x 10-15, 55 lbs 
  • Incline close grip push up: 5 x 10-15
  • Smith machine bentover row: 5 x 10-15, 55 lbs


  • Reverse grip lat pulldown: 5 x 10-15, 60 lbs
  • Seated overhead triceps extension: 5 x 10-15, 15 lbs, 20 lbs
  • One arm DB bentover row: 5 x 10-15, 25 lbs, 30 lbs, 35 lbs, 40 lbs, 45 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.

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