Power Lifting
Strength
Block Bench Press
Work to a Heavy Set of 1 rep
Rep sceme should go as followed
- 10 8 6 4 3 2 1 1
Muscle Builders
Super Sets
A1. Dumbbell Flies 2 sets of 7 reps, 4040 tempo, rest 30 seconds
A2. Over Dumbbell Triceps Extensions 2 sets of 30 reps, rest 2 minutes
B. Barbell Bench Press 100 reps, 1 set
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