Timberwolf Fitness Roseville – Power Hour
Bench day- week 3
warm up: 2 rounds
Kettlebell arm bar x 30 second hold
three point rear delt fly x 10
Tempo push up x 4 (3:1:0 tempo)
Bench Press (Weightlifting Variable Reps & Sets)
Pendlay Row (Weightlifting Variable Reps & Sets)
Dumbbell bench press
1×6-8 at rpe 8-9
*if it feels like you can’t go up in weight from last time, see if you can do another rep or 2.
-10lbs from the top set for 2×8
Pump stuff
2 rounds of the following:
Band assisted pull ups x 5-7
dumbbell lateral raise x 8
Dumbbell skull crusher x8