Timberwolf Fitness Roseville – Power Hour

Bench day warm up

warm up: 2 rounds of the following

cuban press x 5

tempo push up x 5 (3:1:0)

Bench Press (Weightlifting Variable Reps & Sets)

Pendlay Row (3×7 at rpe 8)

high incline dumbbell shoulder press (Checkmark)

set bench to 60-70 degrees- more of a neutral grip and press overhead
1×8 at rpe 7

1×8 at rpe 8

pump stuff

3 rounds of the following:

band assisted pull up x 7

bench dip x 7

single arm banded tricep extension x 10