POWER

Day 6

1 2 3 4 5 6 7

BENCH Form - Chest / Back / Shoulders / Arms

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Dynamic Warm Up:
Sets: 2

= Super Set

Cat Cow
10

Reps

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Elbow Circles
10

Reps

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Thread the Needle
10

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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Phase 3:
Sets: 3

Lat Pulldown
10-12

Reps

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Phase 4:
Sets: 2

Bench Press
12-8

Reps

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Phase 5:
Sets: 4

Incline DB Twist Press
10-12

Reps

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Phase 6:
Sets: 4

Inverted Row
10

Reps

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Phase 7:
Sets: 3

Incline Hammer Press (alternating)
10

Reps

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Straight Leg Oblique Crunch
10

Reps

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Phase 8:
Sets: 3

Tricep Extensions
12

Reps

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Lateral Raise
12

Reps

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Bicep Curl
12

Reps

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