Dumbbell Workout Handbook by Michael Volkmar

Author:Michael Volkmar
Language: eng
Format: epub
ISBN: 9781578267750
Publisher: Hatherleigh Press
Published: 2019-06-02T16:00:00+00:00

Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.

PERSONAL RECORD (PR) SETS WEEK 1

Workout #2: Bench Press Day

Warm-Up/Activation

Downward Dog Push-Ups - 2 sets of 10 reps

Band Pull-Aparts (Palms Down) - 2 sets of 20 reps

PR Set: Bench Press

Perform 8 reps per set. Try to beat 8 reps on your final set.

Set 1: 55% max weight

Set 2: 65% max weight

Set 3: 75% max weight, AMRAP

Assistance Work

Row - 12,12,12

Incline Bench Press - 8,8,8

Pull-Up/Chin-Up - 30 reps in as few sets as possible

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