Full Dynamic bench day
8 sets of 3 reps for explosive power
125 + red bands (about 40% weight plus 25% band)
2 sets of 205+40lb chain for 5 reps
Then hit the accessories you need
135 row ( beat me up I think)
Curls, hammer curls
60 Dumbbell press ( need to bump this up)
Tricep roll Backs
Shoulder press and banded rows
#fitness #bjjstrengthandconditioning #westsidebarbell #bjj #benchpress #fittnessmotivation #selfdefense #personaltrainer
Негізгі бет Full 1hr Dynamic bench session in 6 min!
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