Strength/Workout
Bench press 1RM
*Sample rep scheme
5-3-3-2-1-1-1-1
Get the rest you need between sets. No need for too much volume.
Don’t aim to match your previous best – BEAT IT!
A2 – a – Tricep extensions – 1 x 8/arm
b – Gorilla rows – 1 x 8/arm
c – KB pullover – 1 x 10
d – Banded glute bridge w/ pause – 1 x 10
Cashout
10-9-8-7-6-5-4-3-2-1
DB Crush grip curls
DB Overhead extensions