I didn’t get a chance to do the ‘Bench Press’ related stuff this weekend but I WILL do it early this week.
We did a recovery circuit session in the gym today…it was basically a ‘gym tour’.
It went like this:
Upper Body Horizontal or Vertical Pressing – Push Ups, Incline DB Press, Flat DB Press, Floor Press, Bench Press, Flat DB Flyes, Incline DB Flyes, Shoulder Presses, Lateral Raises…etc etc.
Trunk Work – Sit Ups and all variations there of, Bridging, Ab Pull Downs, Back Extensions, Natural Reverse Hypers.
Legs – Back Squats, Front Squats, KB Squats, Leg Press, Plate Squats, Deadlift variations, Lunge variations.
Upper Body Horizontal or Vertical Pulling – Lat Pull Down variations, Pull Up variations, Chin Up variations, DB Rows, Bent Over Rows, Upright Rows…etc etc.
…and more Trunk Work.
The way we did it today was in 45 second work periods with a 15 second change over. We did 10 minutes of work…had a 2 minute work break and we did 5 blocks in total.
So to give you an example 1 work block may have looked like this:
1. Bench Press
2. Sit Ups
3. Leg Press
4. Barbell Rows
5. Natural Reverse Hypers
6. KB Shoulder Press
7. Hanging Leg Raises
8. KB Squats
9. Lat Pulldowns
10. Back Extensions
Then we took a 2 minute water break and then did a whole different block of exercises.
He really didn’t want me to take that medball off him.