Warm-up:
ME Upper: Find 1RM
3-Board Bench Press
Supplement: 3-5 sets x 2-6+ reps
Wide-Grip Bench Press
Accessory 1: 2-4 sets x 6-15+ reps
Dumbbell Incline Bench Press Press
Accessory 2: 1-3 sets x 6-15+ reps
Dumbbell Fy
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Warm-up:
ME Upper: Find 1RM
3-Board Bench Press
Supplement: 3-5 sets x 2-6+ reps
Wide-Grip Bench Press
Accessory 1: 2-4 sets x 6-15+ reps
Dumbbell Incline Bench Press Press
Accessory 2: 1-3 sets x 6-15+ reps
Dumbbell Fy
ME Upper: Find 1RM
3-Board Bench Press
45×5
95×5
135×3
165×3
185×3
205×1
225×1
235×1
245×1
255×1
Supplement: 3-5 sets x 2-6+ reps
Wide-Grip Bench Press
135×3
165x5x5
Accessory 1: 2-4 sets x 6-15+ reps
Dumbbell Incline Bench Press Press
45x10x3
Accessory 2: 1-3 sets x 6-15+ reps
Dumbbell Fly
25x15x2