Strength
Wednesday, November 4th, 2026 - Bench Press
General Warm-Up
1 Rounds
10 Arm Circles per Direction
10 Band Face Pulls
10 Scap Pull Ups
10 Scap Push Ups
8 Push Ups or Knee Push Ups
Specific Warm-Up
Bench Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
5 @ 45% 1RM
5 @ 50% 1RM
Main Strength
Bench Press:3 Minutes on the Minutes × 5 Rounds
8 Reps @ 55% 1RM
6 Reps @ 65% 1RM
5 Reps @ 75% 1RM
3 Reps @ 80-85% 1RM
15 Reps @ 55-65%
Accessory
A1) DB Bench Press 3 Sets × 8-12 Reps / Rest 1.5 Minutes
B1) Single Arm DB Row 3 Sets × 8-12 Reps per Side / Rest 1.5 Minutes
C1).rear Delt Fly 3 Sets × 10-15 Reps / Superset with C2
C2) Hollow Hold 3 Sets × 30-45 Seconds / Rest 1.5 Minutes
Cooldown
OptionalHold each for 30 seconds
Doorway pec stretch
Band lat stretch per side
Tricep overhead stretch per side