Thursday July 30, 2026

Close Grip Bench Press
5-5-5-5-5

DB Flat Bench Row
10-10-10/side

Strict Ring Dip
4×10

DB Seated Rear Delt Flies
20-20-20

2 Sets:
1:00/1:00 Half-kneeling Pallof Press
1:00 Deadbugs

A close grip is the index finger on the edge of the knurling for most athletes.