Bench focused power day (copy)

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A pushing workout for a peer lifting client focused on improving bench strength

ULT
Incline Push Up
reps 10
0
Use a Plyo box or flat bench to preform an incline push on and activate the upper chest, & triceps. - Place hands on box or incline surfaces. - Get into a planked position with you feet close together, standing on tippy toes. - Slightly rotate hand inwards. Keep elbows in a 40-60 degree angle . - Tighten glutes and slightly shift bodyweight forward before doing a push up
Set Reps
1 10
LLT
Bosu Dumbbell Chest Press
reps 8
intensity
Set Reps Intensity
1 8 RPE
LLT
Wide Grip Bench Press
reps 5-8
intensity
Set Reps Intensity
1 5-8 RPE
2 5-8 RPE
3 4-6 RPE
4 4-6 RPE
5 4 RPE
LLT
Weighted Dips
reps 10
weight_percent
Set Reps Weight
1 10 %
2 8-10 %
3 8 %
LLT
Seated DB Shoulder Press
reps 10
weight_percent
Set Reps Weight
1 10 %
2 10 %
3 8 %
LLT
Tricep Rope Pull Down
reps 12
weight_percent
Set Reps Weight
1 12 %
2 12 %
3 10 %
LLT
Tricep Cable Kickback
reps 15
Set Reps
1 15
2 15
ULT
TRX Chest Fly
reps Till failure
Set Reps
1 Till failure
2 Till failure
LAR
Foam Roll – Pecs
time 30 seconds
Set Time
1 30 seconds h:m:s
2 30 seconds h:m:s