Quick intense session. Narrow grip bench really toasted my tris. CG bench has never been a favorite of mine due to my long arms, but it went pretty well despite all the narrow grip benching beforehand.
Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH Press
Crossovers
Pulldowns
OH Extensions
Bench Press (narrow grip):
135×12x1
175×5x1
210×5x1
245×4x1
260×3x1
280×2x1
300×1x2
280×2x1
260×3x1
245×4x1
230×6x1
210×8x1
195×10x1
175×12x1
CG Bench:
225×5x1
275×4x1 (PR)
225×5x1
Standing CG Cable Rows:
204×12x1
219×12x1
234×12x1 (PR)
249×12x1 (PR)
204×12x1
+ stretching
Duration: 40 minutes