Strength
Wednesday, April 3rd, 2024 – Bench Press
General Warm-Up
20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press
Secondary Strength Movement
Bench Press
Warm-up15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes
Accessory
1) Incline Bench Press 4 Sets X 10 Reps / Rest 90 Seconds
2) KB Gorilla Row 4 Sets X 10 per Side / Rest 90 Seconds
3) Db Lateral Raise 4 Sets X 15 Reps / Rest 60 Seconds
4) Db Overhead Tricep Extension 4 Sets X 10 Reps / Rest 60 Seconds
2) KB Gorilla Row 4 Sets X 10 per Side / Rest 90 Seconds
3) Db Lateral Raise 4 Sets X 15 Reps / Rest 60 Seconds
4) Db Overhead Tricep Extension 4 Sets X 10 Reps / Rest 60 Seconds