I got a text from a friend Tuesday afternoon, asking me if I wanted to train. He wanted to do some bench work. I had a 45 minute session with a client, and then afterwards went straight to the gym. It was a pretty short session, but it still managed to be a killer.
Warm-up
5 minutes on the foam roller.
5 minutes kettle bell swings.
Bench Press
10 minutes to do 10 x reps at 90% 1RM (85.5kg for weak, old me).
Superset
Db bench press - 10 x reps with 25kg dbs.
Bent-over row - 10 x reps with 43.5kg bb.
Warm-down
10 minutes foam roller.
10 minutes static stretching.
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