One Rep Max Builder

What's your one rep max? No really? Starts with warm ups then get to it. Getting harder as you go. Increase weight as you feel fit too each set. Take as much of the rest as you need. Especially early on use more if needed after bigger lifts. You will never get 100% of this work completed. There will always be 2 reps to do. Always us a spotter for your heavy lifts

Exercises

Seria 1: 2 rund

Small Forward Arm Circles

30 sekundy

Small Reverse Arm Circles

30 sekundy

Hand Release Push-Ups

10 powtórzenia

Rest

30 sekundy

Seria 2: 1 runda

Big Forward Arm Circles

30 sekundy

Big Reverse Arm Circles

30 sekundy

Rest

1 minuta

Seria 3: 1 runda

Close Grip Tricep Press

20 powtórzenia

light

Rest

1 minuta

Ciężary: Lekki

Barbell Bench Press

20 powtórzenia

Rest

1 min 30 sek

Seria 4: 5 rund

Ciężary: Lekki

Barbell Bench Press

5 powtórzenia

light weights but heavier then your warm up

Rest

1 minuta

Seria 5: 5 rund

Ciężary: Umiarkowany

Barbell Bench Press

5 powtórzenia

each set heavier by just a little more

Rest

1 min 15 sek

Seria 6: 10 rund

Ciężary: Ciężki

Barbell Bench Press

2 powtórzenia

Rest

1 min 30 sek

Seria 7: 10 rund

Ciężary: Maksymalny

Barbell Bench Press

2 powtórzenia

Rest

2 minuty

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