Archives for Bench Press


Wednesday Workout

Wednesday Workout

6 x 4reps Deadlifts @ 150kg + 6 x DB Shoulder Press @ 20kg
5 x 6 Incline Bench Press @ 90kg + 6 x Bicep Curls @ 40kg
5 x 20 Hanging Leg Raise + 20 Crunches

Tuesday Workout – Supersets

4 x 8 Bench Press @120kg+ 15 DB Bicep Curls @ 18kg
4 x 8 Lat Pull Down @ 80kg + 15 Shoulder Press @ 35kg
4 x 8 OH Lunge @ 40kg + 15 Box Jumps @ 20kg
4 x 20 Get Up/Sit Ups @ 20kg + 20 Scorpions

Thursday Workout

6 x Bench Press @ 100kg +
6 x Bent Over Row @ 100kg +
6 x Crunches @ 60kg +
6 x Box Jumps @ 40kg +
1km Run @ 12km/h

(5 times through)

Monday Workout

6 x Front Squat
6 x Bench Press
6 x Torsonator Power Twist
6 x Kettlebell Snatch
6 x DB Shoulder Press
6 x Bent Over Row
6 x Insteps
6 x Torsonator Power Drive

4 times through
80% of 1RM on each exercise

then

3km Run

Wednesday Workout

6 x 400m Sprints (1min rest between)

6 x 4reps Seated Chest Press 150kg,

2 x 2reps Seated Chest Press @ 170kg, 180kg

8 x 4reps close Grip Pull Down @ 110kg

10 x 20/40's

Thursday Workout

40mins of Cardio

Bench Press @ BW - 15reps,12,10,8,6,4,2
Seated Single Arm Cable Row @ 45kg - 15reps,12,10,8,6,4,2
DB Hammer Curls @16kg - 4 x 50reps
Deep Front Squats @ 60kg - 4 x 20reps

Monday Workout

10 x Bench Press @ BW +
10 x Archer Pull Ups +
10 x Crunches @ 50% BW +
10 x Box Jumps @ 20kg +
1km Treadmill Run @ 10-12km/h

5 Times Through

Monday Workout


 
 

Kettlebells

  • 50 x Swings @ 24kg
  • 50 x Snatches 24kg
  • 20 x Turkish Get Ups @ 24kg (10 each Side)
  • 5mins x 30/30 @ 2x16kg KB Shoulder Press (30secs work/30secs rest, rest in the rack position)

Bench Press

  • 30 x 60kg
  • 20 x 70kg
  • 10 x 80kg
  • 5 x 90kg

Archer Pull Ups

  • 4 x 5 reps each side