How to Bench Press Sample Workout 1

Sample Workout 1

Activation
Foam Hand Walking
Rotator Y, T, W, L

Warmup
Jump Rope
Lat Pull Downs
Seated DB Cleans

Workout
1) ME Bench, 6×3
2a) DB Clean & Press, 4×8
2b) Pull-ups, 4×10
3a) Push-ups on blocks (+chains), 4xAMAP*
3b) Face Pulls, 4×15

Rehab
Hip Mobility
Glute Activation

*AMAP – As Many As Possible

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