Timberwolf Fitness Roseville – Power Hour

Bench week 1/4

Warm up: 2 rounds

Kettlebell arm bar x 30 second hold on each side

Cuban press x 5 reps

Tempo push up x 4 (3:1:0) tempo

Bench Press (Weightlifting Variable Reps & Sets)

Pendlay Row (Weightlifting Variable Reps & Sets)

Dumbbell bench (Checkmark)

1×8 at rpe 8

-10lbs from each dumbbell (45lbs→ 35lbs) for 2×8

Pump stuff

2 rounds of the following:

Bench dips x 8

dumbbell lateral raise x8

Bicep curl x8