Strength
Wednesday, July 15th, 2026 - Bench Press
General Warm-Up
2 Rounds
20 Arm Swings
10 Scap Push Ups
10 Band Face Pulls
10 Band Rows
10 Push Ups
Specific Warm-Up
2 Super Sets Every 2 Minutes On The Minute
10 Med Ball Overhead Toss
5 Empty Bar Bench Press With A 5 Second Eccentric
Neural Warm-Up
Med Ball Chest Pass: 1 Minutes On The Minute X 5 Rounds
4 Rep
Main Strength
Bench Press: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 1 RM
Accessory
DB Incline Bench Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Single Arm DB Row 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute
DB Skull Crushers 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Cooldown
OptionalHold Each For 30 Seconds
Doorway Pec Stretch
Band Lat Stretch Per Side
Tricep Overhead Stretch Per Side