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
10 Minutes Of The Main Strength Movement To Build To Your First Working Weight
Sets X Reps: 3 Sets X 5/3/1+ Reps @ 75/85/95% Working Max
Coaching Notes: Warm Up With Progressively Heavier Sets Before The Working Sets For About 5 Minutes.
Accessories
Movement: Close Grip Bench Press
Sets X Reps X Rest: 3 Sets X 10 Reps X 2 Minutes Rest
Coaching Notes: Keep The Weight Light To Moderate, Focus On A Large Range Of Motion.
Movement: Ring Rows
Sets X Reps X Rest: 3 Sets X 15 Reps X 2 Minutes Rest
Coaching Notes: Lower Your Body As Much As You Need To Feel As Though This Exercise Is Hard Enough.
Movement: Band Tricep Push Down
Sets X Reps X Rest: 3 Sets X 15 Reps X 1 Minute Rest
Coaching Notes: This Is A Light Weight Exercise With Most Of The Tension When Your Arms Are Fully Extended. Focus On A Slow Controlled Eccentric.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Range Of Motion For Weight.
Scaling: If Needed, Scale Bench Press To Dumbbell Bench Press Or A Close Grip Bench Press. If You Do Not Have A 1 Rep Max Or Working Max To Work Off Of You Can Build Weight By Feel Until You Get To A Weight That Feels Like You Can Only Do 1-3 Reps.