Bench accessories

Warmup with bands

Bench

Bar * 10 * 2

60 * 5 paused 

80 * 5 paused

100 * 5 paused

Spoto press (1 inch 2 sec)

117.5 * 4 * 4

110 * 4

Kroc row

40 * 20 * 3

GHR abs SS sit-ups

20kg * 15/15 * 3

Triceps Db extensions

12.5 * 15 * 3