Monday
Jul 27
Rest / Open
No program assigned
Workout Profile
Billy Jow
Weekly training dashboard showing this member's scheduled programs, exercise prescriptions, and coaching details pulled from the Calendar Program and Exercise CPT data.
Tuesday
Jul 28
Rest / Open
No program assigned
Wednesday
Jul 29
Rest / Open
No program assigned
Thursday
Jul 30
12:30AM - 1:30PM
Push Day
-
Bench Press
5 x 12
Friday
Jul 31
Rest / Open
No program assigned
Saturday
Aug 1
Rest / Open
No program assigned
Sunday
Aug 2
Rest / Open
No program assigned
All Exercises - July 2026
1 Exercise
Wednesday
Jul 1
No schedule
Rest / Open
No program assigned
Thursday
Jul 2
No schedule
Rest / Open
No program assigned
Friday
Jul 3
No schedule
Rest / Open
No program assigned
Saturday
Jul 4
No schedule
Rest / Open
No program assigned
Sunday
Jul 5
No schedule
Rest / Open
No program assigned
Monday
Jul 6
No schedule
Rest / Open
No program assigned
Tuesday
Jul 7
No schedule
Rest / Open
No program assigned
Wednesday
Jul 8
No schedule
Rest / Open
No program assigned
Thursday
Jul 9
No schedule
Rest / Open
No program assigned
Friday
Jul 10
No schedule
Rest / Open
No program assigned
Saturday
Jul 11
No schedule
Rest / Open
No program assigned
Sunday
Jul 12
No schedule
Rest / Open
No program assigned
Monday
Jul 13
No schedule
Rest / Open
No program assigned
Tuesday
Jul 14
No schedule
Rest / Open
No program assigned
Wednesday
Jul 15
No schedule
Rest / Open
No program assigned
Thursday
Jul 16
No schedule
Rest / Open
No program assigned
Friday
Jul 17
No schedule
Rest / Open
No program assigned
Saturday
Jul 18
No schedule
Rest / Open
No program assigned
Sunday
Jul 19
No schedule
Rest / Open
No program assigned
Monday
Jul 20
No schedule
Rest / Open
No program assigned
Tuesday
Jul 21
No schedule
Rest / Open
No program assigned
Wednesday
Jul 22
No schedule
Rest / Open
No program assigned
Thursday
Jul 23
No schedule
Rest / Open
No program assigned
Friday
Jul 24
No schedule
Rest / Open
No program assigned
Saturday
Jul 25
No schedule
Rest / Open
No program assigned
Sunday
Jul 26
No schedule
Rest / Open
No program assigned
Monday
Jul 27
No schedule
Rest / Open
No program assigned
Tuesday
Jul 28
No schedule
Rest / Open
No program assigned
Wednesday
Jul 29
No schedule
Rest / Open
No program assigned
Thursday
Jul 30
12:30AM - 1:30PM
Push Day
Billy Jow
-
Bench Press
5 x 12
Friday
Jul 31
No schedule
Rest / Open
No program assigned
This Week Exercise Details
Chest
Bench Press
Thu, Jul 30 - Push Day
barbell - push - Chest
Sets
5
Reps
12
Load
n/a
Rest
1min
Tempo
n/a
Instructions
Lie flat on a bench with your eyes under the bar. Plant your feet firmly on the floor and keep your upper back tight. Grip the bar slightly wider than shoulder-width. Unrack the bar and lower it under control to your mid-chest. Keep your elbows slightly tucked and wrists stacked over your elbows. Press the bar back up until your arms are extended, maintaining control throughout the movement.
Coaching Cues
Keep your feet planted. Squeeze your shoulder blades together. Lower the bar with control. Touch the bar to the mid-chest. Drive the bar up and slightly back. Keep wrists straight. Do not bounce the bar off your chest.
Secondary Muscles
Triceps, Front Deltoids, Upper Chest, Serratus Anterior
Common Mistakes / Notes
Flaring the elbows too wide. Bouncing the bar off the chest. Lifting the hips off the bench. Using too much weight. Losing upper back tightness. Letting the wrists bend backward. Not controlling the lowering phase.
