Benchpress for 4s

Warmup with bands

Bench 

Bar * 10 * 3

60 * 10 * 2

80 * 5

100 * 4

110 * 4

120 * 4

130 * 4

135 * 4

140 * 4

142.5 * 2

Pause bench 

130 * 4

Bench daddy

130 * 2

140 * 2

145 * 2

150 * 2

155 * 2

160 * 2

162.5 * 2

165 * 1

Speed bench 

100 * 2

110 * 2

120 * 2 * 4

Band mobility