Warm Up
30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups
Bench Press
Choose One of the Following Testing Styles.
1 Rep Max Test.
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Or
1) Estimate Your 1 Rep Max.
2) Take 80-85% of That Number.
3) Perform the Below Rep Scheme Doing as Many Reps as Possible at the 80-85%.
4) Plug Your Set Into a Online 1 Rep Max Calculator, Ask Me to Do It, or Use This Equation. “Weight X Reps X 0.333 + Weight = Estimated 1RM”
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) Amrap Rep @ 80% or 85% 1 Rm / Rest 2-3 Minutes
Accessories
1. Bench Press: 3–5 Sets x 10 Reps @ 40–50% of 90% 1RM (Rest 2–3 Minutes)
2. Pull-Ups: 3–5 Sets x 10 Reps (Light Weight, Rest 1.5–3 Minutes)