Wednesday, October 2nd, 2024 – Bench Press

Warm Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Push-Ups
10 Band Pull Aparts
5 Empty Bar Bench Press with a 2 Second Pause on the Chest

Bench Press

1 Set X 5 Reps @ 40% 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 50% 1RM / Rest 1-2 Minutes
1 Set X 2 Reps @ 60% 1RM / Rest 1-2 Minutes
1 Set X 1 Rep @ 65% 1RM / Rest 1-2 Minutes
1 Set X 1 Rep @ 70% 1RM / Rest 1-2 Minutes
1 Set X AMRAP @ 75% 1RM / Rest 1-2 Minutes

Accessories

1) Bench Press 3 Sets X 8-12 Reps / Rest 1 Minute
2) Single Arm DB Row 3 Sets X 8-12 Reps Per Side / Rest 1 Minute
3) Side Plank 3 Sets X 30-60 Seconds Per Side / Rest 1 Minute