WODs
 | Fri, Jan 13 2023 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (285 days ago) |
IBEX PUMP 20230112(Weight) WEEK 1 OF 8 (No Measure) Chest shoulder and back development Bench Press (4 x 10 bench press Chest shoulder and back development (No Measure) 3 x 20 Double DB seated press (the last 3-4 reps should be a challenge) 2 x 15 DB flys (lyig on a bench holding the DBs with your knuckles touching lower the DBs out and away from your body. Keep your rib chage down and squeeze your chest to bring your ands back together) 4 x 10 Chest supported barbell row (elevated bench, face down. bring the barbell to a complete stop at the top touching the botto of the bench so it does not bounce off of the metal on the bottom of the bench during each rep) 3 x 20 reverse flys 1x50 band pull aparts 1x50 banded front raise 4 sets: 10/10 Suitcase cruch each side 10 Knee raises from a pullup bar 10 seated leg lifts (hands on the ground, point your toes, keep your knees locked out) Planned: Fri,Jan13,2023 Thu,Jan12,2023 |
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