Bench
Bar (55lbs), 75lbs, 95lbs, 105lbs, 125lbs
145lbs 4 x 2
Buffalo bar (pause bench)
fun fact: using the buffalo bar for bench does not increase the range of motion (deficit) as much as you would think. If you look where the bar hits and where your wrist/elbow align, it is relative to using a straight bar.
The cue we've all heard "bend the bar" is difficult because the buffalo bar is already bent. So what's the benefit? The bar is hard to stabilize and it forces you to strain. It creates new movement patterns and one of the main reasons why we use specialty bars.
75lbs x 5, 105lbs x 5, 125lbs 3 x 5 pause
Front raises / lateral raises 3 x 10 (13lbs FB)
Hanging cable flies 3 x 10 BW
Low cable rows 10/20/30 110lbs
Stiff arms x tricep pushdowns 3 x 10
[youtube=https://www.youtube.com/watch?v=0UkqkRIQMw4]
