Block 1

Week 1

Day 1
Primary Bench Touch and Go 1 x 2 @6
Touch and Go 3 x 6 -16%
Vertical Pull
Horizontal Pull
Bicep /Tricep
Lateral Raise/Rear Delt
Day 2
Secondary Bench Larsen 1 x 3 @5
Larsen 3 x 7 -18%
Flat DB Press 3 x 10
Incline Chest Fly 3 x 15
Shoulder Press 4 x 8

Day 3
Tertiary Bench Tempo Bench (3-2-0) 4 x 4@77.5%
Vertical Pull
Horizontal Pull
Bicep /Tricep
Lateral Raise/Rear Delt

Day 4
Quarternary Bench 3ct Paused Bench 1 x 1 @5.5
1-2 Bench 3 x 2 -8%
Incline DB Press
Chest Fly

Day 5
Quinary Bench Spoto Bench 3 x 8 @72.5%
Vertical Pull
Horizontal Pull
Bicep/Tricep
Lateral Raise/Rear Delt

Day 6
Senary Bench Double Pause 1 x 5 @5
Double Pause 2 x 7 -14% Full ROM Weighted Dips Paused 1 x 4 @7
Full ROM Weighted Dips Paused 3 x 10-16%
Barbell Incline 2x9 @6.5