Juggernaut 8s Wave Week 2 Bench 16th August 2013

Upper body rolling

Band warm ups
Bench
Bar * 10
40kg * 10
60 * 8
80 * 3
90 * 3
95 * 8 * 2
95 * 14

Incline Bench
60 * 10
97.5 * 3 * 5
97.5 * 8

Close Grip bench
80 * 12 * 3

Bradford press
45 * 12 * 2

Machine Rows
55 * 12 * 4

Rear Delts
54 * 25 * 3

GHR abs
3 sets of 15

pressing sets were supersetted with band face pulls and cable face pulls.