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Bench day is a lot like a beautiful woman with a great personality that also fights in the UFC. We all love bench day but it will eventually unintentionally frustrate and hurt everyone. So please for your own safety mobilize your shoulders, do lots of posterior shoulder/back work, and learn how to set up in the bench like a pro! Remember to build into every set. The sets listed are only work sets. Always work with perfect technique and cadence.

Day 2-Bench

2*10@70% Flat Bench

2*10@70% Close Grip Bench

2*10@70% Incline DB Press

3*15 Rope Press Downs

3*15 DB Rows from the floor

3*20 Dead Bugs