Bench is my weakness

Warm up:

  • resistance band pull apart: 4 x 25, green
  • DB triceps kickback: 4 x 25, 10 lbs
  • Lat pulldown: 4 x 25, 40 lbs


  • Barbell bench press: 3 x 3, 105 lb (85%)
  • Barbell bench press: 3 x 2, 110 lbs (90%
  • Barbell push press: 3 x 5, 80 lbs


  • DB one arm bentover row: 3 x 6, 35 lbs
  • Cable triceps push down (rope attachment) 3 x 6, 80 lbs


  • Cable face pull: 3 x 6, 70 lbs
  • DB chest press: 3 x 6, 60 lbs

Cardio Sess:

  • Stair climber: 20 minutes, level 5 for 15 min, level 6 for 3 minutes, and level 7 for 2 minutes 

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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