Wednesday, November 6th, 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 1.5 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 2+ Minutes

Accessories

1. Bench Press: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Barbell Row: 5 Sets x 10 Reps / Rest 1 Minute