Swamp City Fitness – Power Lifting Class
Warm Up
Warm Up:
500M Row
Banded Pull Aparts 3×10
Shoulder DB External Rotations 3×10
DB Cuban Press 3×8
Wide Grip Lat Pulldown 3×8
Strength
Working Sets:
Bench Press 6×6 65%
Barbell Paused Bench Press 4×4 60%
DB Single Arm Bench Press 4×8
Seated DB Overhead Press 3×12
Lateral DB Raise 3×10 Superset with Tricep Pushdown
Tricep Pushdown 3×10
Forearm Plank 3×1 Minute Superset w/ Flutter Kicks
Flutter Kicks 3×12
