Cycle 3/Week 2
Ken Lain Bench Program
9 Weeks Out

Pause Bench Press 3x9 (185) Dumbbell Fly 4x10 (40) Weighted Dip 4x10 (35) Prone Incline Plate Raise 4x10 (25) Triceps Pushdown 4x10 (135) Cable Fly (low pulley) 3x10 (40) Single-Arm Triceps Pushdown 3x10 (40)