18.2.2026 Bench Press & Seal Row Workout
Alternate B1 / B2
B1. Bench press, rest 1:30 before B2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
1-2 x 10 @ 80-85%H5
B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1
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