Week Four Bench Day Two

Wednesday

Warm up:

  • One arm bentover DB row: 4 x 25, 15 lbs
  • DB triceps kickback: 4 x 25, 10 lbs
  • Lat pulldown (narrow grip): 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 5 x 3 x 75%, 95 lbs

Superset:

  • Pec dec machine: 5 x 8-10, 50 lbs
  • Standing EZ bar military press: 5 x 8-10, 50 lbs

Tri-set

  • One arm DB rows: 5 x 8-10, 35 lbs
  • Bench dip: 5 x 8-10
  • Assisted pull ups (wide grip): 5 x 8-10, 120 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 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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