Strength Speed Bench press 12×2 @ 60% 1RM *Rest 1:30 between sets *The goal is to stand the weight up as fast as possible for each rep with a normal controlled descent
Accessory
Super Set 1: 3×
12 Dumbbell bench press, pick weight 12 Arnolds press, pick weight
*Rest 1-2 minutes each round
Super Set 2: 3×
12 Bent over reverse fly, pick weight
12 Bicep Curls (z-bar or barbell), pick weight *Rest 1-2 minutes each round
Cool siter drbi bim Start vom GYMPLAN. Accessory, 30min für aues. 🤙🏼 Bi frage cha me immer bi Kommentar schribe. 🙌🏼