Alternate B1/B2

B1. Banded DB bench press – 4 x 8-12 @ 2/1-2/1/1 RIR, rest 1:00 before B2

B2. Seal row – 4 x 8-10 @ 2/1-2/1/1 RIR, rest 2:00 before B1

Notes (B1).
– Use a thin band for resistance
– Make sure to set the exercise up safely and control the weight through the range
Notes (C).
– 1st set is 3 RIR, 2nd 2-3 RIR and final set is 2 RIR ( = sets should get harder as you go)
– Use weights that allow you to feel the target muscles (not too heavy where you compensate)