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

Set 1: 2 rondes

Small Forward Arm Circles

30 seconden

Small Reverse Arm Circles

30 seconden

Hand Release Push-Ups

10 herhalingen

Rest

30 seconden

Set 2: 1 ronde

Big Forward Arm Circles

30 seconden

Big Reverse Arm Circles

30 seconden

Rest

1 minuut

Set 3: 1 ronde

Close Grip Tricep Press

20 herhalingen

light

Rest

1 minuut

Gewichten: Licht

Barbell Bench Press

20 herhalingen

Rest

1 min 30 sec

Set 4: 5 rondes

Gewichten: Licht

Barbell Bench Press

5 herhalingen

light weights but heavier then your warm up

Rest

1 minuut

Set 5: 5 rondes

Gewichten: Gemiddeld

Barbell Bench Press

5 herhalingen

each set heavier by just a little more

Rest

1 min 15 sec

Set 6: 10 rondes

Gewichten: Zwaar

Barbell Bench Press

2 herhalingen

Rest

1 min 30 sec

Set 7: 10 rondes

Gewichten: Maximaal

Barbell Bench Press

2 herhalingen

Rest

2 minuten

Gerelateerde Workouts

Upper1

34 min 50 sec, Intens

1

3 minuten,

Upper

14 minuten, Intens

Push

3 min 28 sec, Gemiddeld

Push 1

23 min 27 sec,

Maxing

29 minuten, Intens

Topkeuze voor deze Workout

Rep Fitness Colorado Barbell

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