POWER

Day 2

1 2 3 4 5 6 7

BENCH Strength - Chest / Triceps / Back / Shoulders

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Dynamic Warm Up:
Sets: 2

= Super Set

Cat Cow
5

Reps

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Elbow Circles
5

Reps

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Scap Push Ups
5

Reps

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Warm Up:
Sets: 3

Lat Pull Over
12

Reps

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Chest Flys
12

Reps

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Scap Pull Ups / Hanging Knee Raises
12

Reps

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Phase 3:
Sets: 5

Bench Press
12-4

Reps

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Phase 4:
Sets: 4

Close Grip Pulldown
12

Reps

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Phase 5:
Sets: 4

Incline DB Press
10-8

Reps

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Phase 6:
Sets: 3

Bent Over Mid Back Row
12

Reps

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Arnold Shoulder Press
12

Reps

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Hammer Press
12

Reps

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Phase 7:
Sets: 3

Face Pull
12

Reps

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Tricep Extensions
12

Reps

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