🔥 -

Bench & Curls

strength

Chest Press - Bicep Work - Band Finishers

20 min

Warmup

Cardio: Light rowing or arm circles (2 min)

Mobility:

Arm circles (10 each)
Band pull-aparts (10)
Push-up stretch (5)

Exercises

Bench Press

4 x 8 • 3-1-1

Control the weight. Solid foundation.

Set 1 x

Set 2 x

Set 3 x

Set 4 x

Barbell Curls

4 x 10 • 2-1-2

Full range of motion. Squeeze at top.

Set 1 x

Set 2 x

Set 3 x

Set 4 x

Band Face Pulls

3 x 15 • 2-1-2

External rotate at top. Rear delt health.

Set 1 x

Set 2 x

Set 3 x

Band Pushdowns

3 x 15 • 2-1-2

Lock out hard. Tricep finisher.

Set 1 x

Set 2 x

Set 3 x