Workout

Bench press focus

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Barbell bench press

   9 sets · 5 reps · 75%

2. 2

   Close-grip bench press

   7 sets · 5 reps · 50%

3. 3

   Chest-supported row

   3 sets · 8–12 reps

4. 4

   Face pull

   3 sets · 12–15 reps

5. 5

   Triceps pushdown

   2 sets · 12–15 reps