Bench Ladder (Daily Workouts – 081925)
Before Getting Started
8/19/25
Bench Ladder
| 1A | DB Fly | 2 x 12 |
| 1B | Rear Delt Fly | 2 x 12 |
| 2A | Bench Press | 1, 2, 3 @ 75% |
| 2B | Pull-ups | 3 x 8 |
| 3A | Bench Press | 4, 5, 5 @ 75% |
| 3B | One Arm Row | 3 x 5e |
| 4A | Bench Press | 4, 3, 2 @ 75% |
| 4B | Band Face Pull | 3 x 12 |
| 5A | Bench Press | 1 @ 75% |
| 5B | DB Shrugs | 1 x 30 |
Coach’s Notes
After the Fly sets, take whatever warm-up/build-up sets you need to get to 75% on Bench Press. Now, you’re starting with a single and supersetting with Pull-ups.
Continue to add one rep to each set up Bench as you work up to a set of 5 and then back down, finishing with a single.
On the way, the exercise you superset with Bench will change every few sets.
If you’re feeling good on the way down, feel free to bump up those last few sets of Bench.
