Strength
Wednesday, October 16th, 2024 – Bench Press
General Warm-Up
30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Push-Ups
10 Band Pull Aparts
5 Empty Bar Bench Press with a 2 Second Pause on the Chest
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Push-Ups
10 Band Pull Aparts
5 Empty Bar Bench Press with a 2 Second Pause on the Chest
Secondary Strength Movement
Bench Press
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
5 Sets x 3 Reps @ 70% 1RM / Rest 1.5 Minutes
Accessory
1. Bench Press: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Bent Over DB Row: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Overhead DB Hold: 3 Sets x 30-60 Seconds / Rest 1 Minute
2. Bent Over DB Row: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Overhead DB Hold: 3 Sets x 30-60 Seconds / Rest 1 Minute