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Description

Keep the 5x5 work on the bench press around 75-80% of your 1RM. The rest of the work is done at an RPE scale around 7-8 out of 10 in terms of difficulty. The rounds are 5 rounds of your working weight there may be 2-4 warm up sets in some exercises. The rest period for the 5x5 can be as you see fit around 2-3 min per set . Keep everything else around the 1min45sec mark. Enjoy


Exercises

Set 1: 5 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps

Set 2: 4 rounds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
12 reps

Set 3: 5 rounds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps

Set 4: 3 rounds
Weights: Moderate
Effort: Vigorous
parallel bar dips
10 reps

Set 5: 4 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
15 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
15 reps
Weights: Light
Effort: Moderate
Face Pull
15 reps


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