1-22-20 COMP PREP Bench Openers

1-22-20 COMP PREP Bench Openers

Warm up

Take a few mins to warm up:

  • back (back extensions or reverse hyper)
  • abs (plank, hanging leg raises, sit ups)
  • shoulders
  • lats

Bench openers

  • 1st attempt
  • 2nd attempt w/reverse bands or press to 2 boards
    You may be tempted to do your 2nd without assistance, DON'T.

Auxiliary work

  • Barbell row 4x6-8 moderate
  • single arm bent over row 4x6 each side moderate
  • Tricep work of choice:
    3x8-10 Barbell overhead extension -moderate
    3x8-10 DB tricep rollback -moderate3x8-10 barbell skull crusher to pins - moderate
  • hammer curl 4x10-12
  • 1x100 tricep "push downs"
  • 1x100 straight arm pull down
  • 1x100 banded facepulls

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like