1. Bench Press
Warmup: 45×10 (2 sets), 95×10, 135×5, 185×5, 225×5
275×5
315×3
355×4
2. Close-grip Bench
315 w/chains x 5, 3 sets
3. Bent-over Barbell Rows
135×8, 3 sets (light)
4a. Core Blaster w/handles
45×8 each, side to sides, 2 sets
4b. Lateral Shoulder Cable Raises
20×6 each, 2 sets
5a. Triceps Band Pushdowns
Light band x 50, 2 sets
5b. Front Plate Raises
45×8, 2 sets
6. Elliptical
Tabata-style, 12 min.
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Filed under: 5/3/1, Bench Press, Training Log, 5/3/1, bench press
