Superman Stretch Standing Press Day 1: Sept. 21st Sept. 28th Oct. Oct. Oct. Oct. 26th Monday 5th 12th 19th Warm-up: Jump Rope/Dynamic Stretch 5-10 Min. Speed Bench Barx5, Barx5, Barx5, Barx5, Barx5, Barx5, 1x3@45%, 9x3@50% Press 1x3@45%, 1x3@50%, 1x3@ 1x3@ 1x3@ Reps Should Be 9x3@50% 9x3@55% 60%, 55%, 55%, Performed With 9x3@ 9x3@ 9x3@ Explosiveness!!! 60% 60% 60% Weighted 5x6 5x6 6x6 6x6 Heavy 3x6 Up Increase 5 Weight 1a DB Bench 4x10 4x10 4x12 4x12 5x8 3x10 Press w/ Increase Neutral Grip Weight 1b SA DB 4x12 4x12 4x15 4x15 5x10 3x12 Rows Increase Weight 2a DB Shrugs 4x15 4x15 4x15 4x15 4x15 3x15 Increase Weight 2b DB Lateral 4x12 4x12 4x12 4x12 4x12 3x10 Raise Increase Weight
Superman Stretch Standing Press Day 1: Monday Sept. 21st Sept. 28th Oct. 5th Oct. 12th Oct. 19th Oct. 26th Warm-up: Jump Rope/Dynamic Stretch 5-10 Min. Speed Bench Press Reps Should Be Performed With Explosiveness!!! Barx5, 1x3@45%, 9x3@50% Barx5, 1x3@50%, 9x3@55% Barx5, 1x3@ 60%, 9x3@ 60% Barx5, 1x3@ 55%, 9x3@ 60% Barx5, 1x3@ 55%, 9x3@ 60% Barx5, 1x3@45%, 9x3@50% Weighted 5x6 Increase Weight 5x6 6x6 6x6 Heavy 5 3x6 1a DB Bench Press w/ Neutral Grip 4x10 Increase Weight 4x10 4x12 4x12 5x8 3x10 1b SA DB Rows 4x12 Increase Weight 4x12 4x15 4x15 5x10 3x12 2a DB Shrugs 4x15 Increase Weight 4x15 4x15 4x15 4x15 3x15 2b DB Lateral Raise 4x12 Increase Weight 4x12 4x12 4x12 4x12 3x10 Up
rh_wl_program2.docx