Bench and circuits

Today I worked on speed/explosive training with my core lifts — the bench press. 


Warm Up:

  • Lat pulldown (wide): 4 x 25, 50 lbs
  • Assisted pull ups (wide): 4 x 25, 150 lbs
  • Assisted dips: 4 x 25, 150 lbs 


  • Barbell bench press: 9 x 3-6, (70% 1RM) 60 lbs
  • Barbell bench press (wide hand placement): 6 x 3-6, 85 lbs
  • Barbell bench press (close grip): 6 x 3-6, 85 lbs


  • DB chest press: 6 x 8-12, 60 lbs
  • One arm DB overhead triceps extension: 6 x 8-12, 15 lbs
  • Bentover DB reverse fly: 6 x 8-12, 40 lbs

Circuit: 5 rounds

  1. Push ups: 15 reps
  2. DB front raises: 15 reps, 10 lbs
  3. plate overhead raises: 15 reps, 10 lbs
  4. Seated russian twist: 15 reps, 45 lb plate

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.

3 thoughts on “Bench and circuits

  1. Guess who started strength training today….ME!!! First O am starting without weights since i cant afford a gym membership or equipment yet. So I am doing resistant training.


    1. So body weight exercises? good 🙂 that is where people should start — you don’t need to worry about using actually weights, because using your bodyweight will be a challenge within itself! Keep me posted 🙂


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