Pump & Sweat
BENCH PRESS — PRIMARY
STRICT PRESS — SECONDARY
Bench progression:
• Empty bar x 10 — 3-sec lowering
• 40% x 5 — 2-sec chest pause
• 60% x 3 — fast press
Working sets:
- Bench: 5 x 5 @ 75%
- Strict press: 3 x 8 @ 55-60%
Accessory — 3 rounds:
- 10 incline DB bench
- 12 chest-supported row
- 12 triceps pressdown
- 15 lateral raises
12- min amrap
- 15 kb swings
- 12/10 cal ski
- 9 chin ups
- 6 devils press