One Rep Max Builder

What's your one rep max? No really? Starts with warm ups then get to it. Getting harder as you go. Increase weight as you feel fit too each set. Take as much of the rest as you need. Especially early on use more if needed after bigger lifts. You will never get 100% of this work completed. There will always be 2 reps to do. Always us a spotter for your heavy lifts

Exercises

Série 1 2 rondes

Small Forward Arm Circles

30 secondes

Small Reverse Arm Circles

30 secondes

Hand Release Push-Ups

10 réps

Rest

30 secondes

Série 2 1 ronde

Big Forward Arm Circles

30 secondes

Big Reverse Arm Circles

30 secondes

Rest

1 minute

Série 3 1 ronde

Close Grip Tricep Press

20 réps

light

Rest

1 minute

Poids: Léger

Barbell Bench Press

20 réps

Rest

1 min 30 secondes

Série 4 5 rondes

Poids: Léger

Barbell Bench Press

5 réps

light weights but heavier then your warm up

Rest

1 minute

Série 5 5 rondes

Poids: Modéré

Barbell Bench Press

5 réps

each set heavier by just a little more

Rest

1 min 15 secondes

Série 6 10 rondes

Poids: Lourd

Barbell Bench Press

2 réps

Rest

1 min 30 secondes

Série 7 10 rondes

Poids: Maximum

Barbell Bench Press

2 réps

Rest

2 minutes

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