The Only Day
![The Only Day](http://www.westside-barbell.com/cdn/shop/articles/Blog_Photo_1_8a684128-0b17-42ab-99c0-54edb0d7ba0a_{width}x.png?v=1563888491)
Day of Kings
1️⃣Straight Bar Bench 1RM
-bench grip
2️⃣Wide Grip Straight Bar Bench 3x4
-if 1RM is missed at bottom
-3 finger widths wider (each hand)
🔸OR
2️⃣3 Board Straight Bar Bench 3x4
-if 1RM is missed at top
-3 finger widths closer (each hand)
3️⃣Bamboo Bar Skullcrusher 4x8
-aim for hairline
4️⃣DB Lateral Raise 3x12
-belly down on a 45° incline bench
-lead with elbows
5️⃣Banded Tricep Pushdowns x300 total
-40-70 each set
1️⃣Straight Bar Bench 1RM
-bench grip
2️⃣Wide Grip Straight Bar Bench 3x4
-if 1RM is missed at bottom
-3 finger widths wider (each hand)
🔸OR
2️⃣3 Board Straight Bar Bench 3x4
-if 1RM is missed at top
-3 finger widths closer (each hand)
3️⃣Bamboo Bar Skullcrusher 4x8
-aim for hairline
4️⃣DB Lateral Raise 3x12
-belly down on a 45° incline bench
-lead with elbows
5️⃣Banded Tricep Pushdowns x300 total
-40-70 each set