30

Day Bench Cure - Monday

Exercise

Week 1

Week 2

Week 3 Week 4

Comments/Intensity
Do the complete warmup
series.
Do the complete Fast
Twitch Series
Drop between two
boxes and catch
yourself.

Upper Body Warm-Up

1 Set

1 Set

1 Set

1 Set

Plyo Push-Ups

3x8

3x8

3x8

3x8

Box Drops

3x5

3x5

3x5

3x5

Quick Hand
(Back/Forth)
Quick Hand (Alternate)
Quick Hands (In/Out)

10 sec

10 sec

10 sec

10 sec

Fast Hands

10 sec
10 sec

10 sec
10 sec

10 sec
10 sec

10 sec
10 sec

Ball Slams

2x8

2x8

2x8

2x8

Flat Bench Press

5x8
(65%
1RM)

4x6
(75%
1RM)

5x5
(85%
1RM)

4x3
(9095%)

Single Arm DB Floor

Press

3x8

4x8

4x6

4x5

Fast Hands
Fast Hands
Slam the ball on the
ground as hard as you can.
Each week be sure to
change your reps and add
weight
Each week you add
weight.