2212114 - Daily Workout

[Warm-up] 

•10/10 pec smash with ball

•10/10 DB/KB Halos

•10 PVC Pass thrus 

•50 Banded tricep ext (light)/20 bench dips

•10 Bar only Bench Press

Then, Every 1:30 for 4:30

Set 1: 5 Bench Press (Light) 

Set 2: 5 Bench Press (Medium) 

Set 3: 5 Bench Press (Medium- Heavy) 

[Strength]

A.) Complete 10 Rounds of:

•10 Bench Press (Must be unbroken) 

*Rest as needed in order to get 10 reps unbroken each time.  Can adjust weight as you progress through this one.  I would recommend starting high then decrease as you go as needed to finish. Set does not count if you have to re-rack during your set of 10.

*Score total accumulated weight lifted across all 10 sets. (10 sets of 10 @ 135lbs = 13,500lbs)

B.) Complete 4 Rounds of:

•10-20 Incline DB Bench Press (as slow as possible)

*Rest 1min between each round. (Sub slow push ups if no DBs or Incline Bench) 

C.) 3 Rounds of: 

• 20 Incline DB Hex Press (Light) 

• Max standing Band chest Flys or Light DB chest Flys

*Rest 1min

[Core]

Complete 3 Rounds of:

• 20 Hanging knee raises (Weighted if you can) or 20 V-ups 

*Rest 1min