SECONDARY BENCH DAY.
This is a little trick. If you jump your band tension up, but take a few sets and reps out, you can feel VERY snappy the following week and primed to take a big bench. The use of bands can be strategic if you look at your training from a 10,000 square foot view.
STRAIGHT BAR BENCH PRESS
7x2
35% + up TWO band sizes
DUMBBELL BENCH PRESS
2x20
DUMBBELL SIDE RAISE
3x15
DUMBBELL REAR DELT
3x15
BAND PUSDOWNS
100 reps
*This is the type of secondary bench you do before a shirted or big bench week.
