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  • Writer's pictureJohn Fadel

Thursday Chest Press- functional training

Warm up

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight


Bench press

Build To A Heavy Set of 5

Every 2min x6

8-8-8-6-6-6

between each set 10 KB swings


Goal 50 reps each

Building muscle: low reps heavy weight

Lean muscle: lower weight higher reps

4min per movement

1 min rest

4 movements (mix of upper and lower body)


BB sumo squats 185/125

Dips matador/rings/box

LM Thrusters 75/35

Core ab rollers


Mobility

1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child's Pose On Box




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