Wednesday, October 30th, 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 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70%

1RM / Rest 2-5 Minutes

Accessories

1. Bench Press 5 sets x 10 reps @ 40-50% 1 RM / rest 1 minutes
2. Single Arm DB Row 5 sets x 10 reps per side / rest 1 minute