Warm Up
Mobility:
30 Seconds Foam Roll Upper Back
30 Seconds Foam Roll Lats per Side
30 Seconds Arm Circles
30 Seconds Thread the Needle
30 Seconds Push up to Downward Dog
Movement Prep:
10-15 Minutes of the Main Strength Movement To Build to Your First Working Weight
Bench Press
Sets x Reps:
Set 1: 1-3 Reps @ 95% 1 Rep Max / Rest 2 Minutes
Set 2: 4 Reps @ 85% 1 Rep Max / Rest 2 Minutes
Set 3: 6 Reps @ 75% 1 Rep Max / Rest 2 Minutes
Coaching Notes: This is a reverse pyramid you will do your hardest set first then some back off sets. Don’t skip on the warm up, build to your heavy weight, don’t just jump right to it.
Accessories
Movement: Spoto Press
Sets X Reps / Rest: 3 Sets X 8 Reps / 1.5 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on Control.
Movement: Single Arm Dumbbell Row
Sets X Reps / Rest: 3 Sets X 10 Reps per Side / 1.5 Minutes Rest
Coaching Notes: Fully Extend the Arm Until You Feel a Light Stretch in the Upper Back Without Rotating Your Torso.
Movement: Dumbbell Skull Crusher
Sets X Reps / Rest: 3 Sets X 12 Reps / 1 Minute Rest
Coaching Notes: This Is a Light Weight Exercise. Focus On a Slow Controlled Eccentric.
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.