Big Bench Program - Episode 4 Third Workout

Jon Irizarry needs to nail 440lbs for 2 paused reps immediately followed by 10 sets of 375lbs x 3 paused reps superset with seal rows with a second contraction x 6 reps. Followed by dead bench at 405lbs, weighted dips at 110lbs, floor dumbbell flys and floor dumbbell extensions.

Key takeaways here are the intention Jon is learning through Josh along with the very specific plan and lifts to compliment the end goal of destroying 500lb and moving as far past 500lb as possible.

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