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

Satz 1: 2 Runden

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

30 seconds

Hand Release Push-Ups

10 Wiederholungen

Rest

30 seconds

Satz 2: 1 Runde

Big Forward Arm Circles

30 seconds

Big Reverse Arm Circles

30 seconds

Rest

1 minute

Satz 3: 1 Runde

Close Grip Tricep Press

20 Wiederholungen

light

Rest

1 minute

Gewichte: Leicht

Barbell Bench Press

20 Wiederholungen

Rest

1 Min 30 Sek

Satz 4: 5 Runden

Gewichte: Leicht

Barbell Bench Press

5 Wiederholungen

light weights but heavier then your warm up

Rest

1 minute

Satz 5: 5 Runden

Gewichte: Mäßig

Barbell Bench Press

5 Wiederholungen

each set heavier by just a little more

Rest

1 Min 15 Sek

Satz 6: 10 Runden

Gewichte: Schwer

Barbell Bench Press

2 Wiederholungen

Rest

1 Min 30 Sek

Satz 7: 10 Runden

Gewichte: Maximal

Barbell Bench Press

2 Wiederholungen

Rest

2 minutes

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