You will perform this workout 1-2 times per week
Bench Press
6 reps x 2 sets (same weight on both sets)
4 reps x 2 sets(same weight on both sets)
2 reps x 2 sets(same weight on both sets)
1 rep x 2 sets(same weight on both sets)
1-Board press
6 reps x 2 sets (same weight on both sets)
4 reps x 2 sets(same weight on both sets)
2 reps x 2 sets(same weight on both sets)
3-Board press
4 reps x 2 sets(same weight on both sets)
2 reps x 2 sets(same weight on both sets)
Benkpress supports
4 sets x 5-10 secs
