Skip the newb move of heading over to the bench and busting out a few dozen lightweight reps in one workout. Train smart. Remember, the goal of phase two is to develop strength, so go heavy. Rest between sets to give your muscle and central nervous system time to recover and gain a second wind.
Keep your form tight. When you bench, think about pinning your shoulder blades back and down. This will give you a stable surface to press from. Tuck your elbows in and make sure they're close to your body to avoid placing unnecessary stress and torque on your shoulders.
Stay strong and power on!
Tempo: 2-2-1. Rest: 60-90 seconds