Yesterday, I made changes to my bench

I decided that this week, I would change up my bench routine. For awhile I have been doing Monday speed training with bench & Wednesday were for heavy lifting with bench but this week  & the weeks going forward (assuming it brings results) I am going to do speed and heavy on the same days Monday & Wednesday. I did this change because in the past I was missing out on a Monday or Wednesday bench & it was hard making up for it due to obligations and travel so now if I miss either day, I can do the workout the next bench day & I think this will provide more results as well in the long run. 

Warm Up:

  • Reverse Triceps cable pushdown: 4 x 25, 40 lbs
  • Biceps machine (isolated) 4 x 25, 30 lbs
  • One arm DB bentover row: 4 x 25, 15 lbs

Workout:

  • Barbell bench press: 8 x 6-8 4 x 80 lbs (65%) & 4 x 90 lbs (70%)
  • Barbell bench press: 6 x 2-3, 2 x 100 lbs (80%), 2 x 105 lbs (85%) & 2 x 110 lbs (90%)
  • Barbell bench press (wide grip): 6 x 8-10, 70 lbs

Tri-sets

  • DB floor press: 6 x 8-10, 60 lbs
  • DB incline press: 6 x 8-10, 50 lbs
  • DB front raises: 6 x 8-10, 20 lbs

Tri-sets:

  • DB bench press: 6 x 8-10, 60 lbs
  • DB lateral raises: 6 x 8-10, 20 lbs
  • DB triceps overhead extension: 6 x 8-10, 25 lbs

Supersets:

  • DB farmer carries/walks (first time) – 2 x 180 lbs (2 90 lb DBs)
  • DB shrugs: 2 x 8-10, 90 lbs (2 45 lb DBs)

The farmer carries were lethal, extremely challenging and brand new to me, I took a picture of my injury from yesterday — here

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 7+ 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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