Outstanding, but my bench movements feel weak af. Bands definitely did not carry over for them.
@ gym
KB Floor Squeeze Presses (on bench, holding kb like a ball and pressing):
60×30
70×20
88×20
105×20-20-25
88×25
70×25
60×30
Incline Bench Press (15-30s rests):
135×10
155×10
175×10
195×10
195×10
CG Bench Press (15-30s rests):
135×10
155×10
175×10
195×10-155×20
JM Press:
45×20
65×20
65×20
45×30
Flat DB Flyes:
40×15-15-15
Cable Crossovers (low, high):
80×15-40×15
80×15-40×15
80×15-40×15
80×15-40×15
Rope Pushdowns:
50×15
60×15
70×15
80×15
90×15
Seated Tricep Pushdown Machine:
110×10
140×10
170×10
200×10-110×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 45 minutes