Heavy Bench press PR

Making positive moves

Warm up:

  • Pec dec machine: 4 x 25, 20 lbs
  • Resistance band reverse fly: 4 x 25, green band
  • resistance band triceps kickback: 4 x 25, green band


  • Barbell bench press: 3 x 120 lbs, 3 x 125 lbs ( I did 2 reps at 120 lbs for a new PR)


  • DB farmer carries: 4 x whole track and back, 110 lbs
  • Plate hyperextension: 4 x 8-10, 35 lbs


  • DB upright row: 4 x 8-10, 40 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs


  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • DB hammer curls: 4 x 8-10, 50 lbs


  • DB chest press: 4 x 8-10, 60 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs


  • Spin bike: 20 minutes, gear 6, rpms 70+

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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