Warm Up
Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Pull Aparts X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Push-Ups X 10 Reps
Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes
Accessories
1) Close Grip Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Ring Row 3-5 Sets X 20 Reps / Rest 1.5-2 Minutes
3) Band Tricep Push Down 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.