30 Day 8ench Cure - Monday

Lxerc|se Week 1 Week 2 Week 3 Week 4 Comments]Intens|ty

Upper Body Warm-Up 1 Set 1 Set 1 Set 1 Set
Do the comp|ete warmup
ser|es.
Plyo Push-Ups 3x8 3x8 3x8 3x8
Do the comp|ete Iast
1w|tch Ser|es
Box Drops 3x5 3x5 3x5 3x5
Drop between two
boxes and catch
yourself.
Quick Hand
(Back/Forth)
10 sec 10 sec 10 sec 10 sec Iast nands
Quick Hand (Alternate) 10 sec 10 sec 10 sec 10 sec Iast nands
Quick Hands (In/Out) 10 sec 10 sec 10 sec 10 sec Iast nands
Ball Slams 2x8 2x8 2x8 2x8
S|am the ba|| on the
ground as hard as you can.
Flat Bench Press
5x8
(65%
1RM)
4x6
(75%
1RM)
5x5
(85%
1RM)
4x3
(90-
95%)
Lach week be sure to
change your reps and add
we|ght
Single Arm DB Floor
Press
3x8 4x8 4x6 4x5
Lach week you add
we|ght.