TUESDAY – BENCH PRESS DAY (90 min)
Pre-Warm-up (15 min):
- Shoulder/thoracic prep:
- 15 x band pull-aparts (3 sets)
- 10 x face pulls with band
- 10 x shoulder rotations each direction
- 10 x wall slides with active retraction
- 10 x scapular push-ups
- Hip/back prep:
- 90 sec pigeon pose each side
- 10 x cat/cow
- Bird dog holds 30s each side
Warm-up (15 min):
- 500m row
- 3 rounds:
- 10 x jumping jacks
- 8 x push-ups
- 8 x band pull-aparts
- 8 x thoracic rotations each side
Strength (40 min):
- Bench Press:
- 5×5 @55-60% 1RM
- Focus on technique, tight setup and controlled eccentric
- Rest 2-3 min between sets
- Incline DB Press:
- 3×10 moderate weight
- Focus on feeling the pecs work through full range
- Rest 90s between sets
- Cable/Machine Row:
- 3×10 moderate weight
- Focus on scapular retraction and control
- Rest 90s between sets
- Shoulder Prehab:
- Face pulls 3×15 (focus on external rotation)
- Band pull-aparts 3×15 (hold end position 2s)
- Rest 45s between sets
Conditioning (10 min):
AMRAP 10:
- 5 Push-ups (scale as needed for quality)
- 7 Bent-Over Rows (DB or barbell)
- 9 Air Squats
- 50m Farmer’s Carry or Heavy DB Walk
Cool-down (10 min):
- 300m row (very light pace)
- Shoulder/upper back release:
- 60s child’s pose with arm reaches
- 45s each side thread the needle
- 60s doorway pec stretch at different angles
- Hip mobility:
- 60s pigeon pose each side (modify if needed)
- 60s lying spinal twist each side