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

Conjunto 1: 2 rodadas

Small Forward Arm Circles

30 segundos

Small Reverse Arm Circles

30 segundos

Hand Release Push-Ups

10 repetições

Rest

30 segundos

Conjunto 2: 1 rodada

Big Forward Arm Circles

30 segundos

Big Reverse Arm Circles

30 segundos

Rest

1 minuto

Conjunto 3: 1 rodada

Close Grip Tricep Press

20 repetições

light

Rest

1 minuto

Pesos: Leve

Barbell Bench Press

20 repetições

Rest

1 min 30 segs

Conjunto 4: 5 rodadas

Pesos: Leve

Barbell Bench Press

5 repetições

light weights but heavier then your warm up

Rest

1 minuto

Conjunto 5: 5 rodadas

Pesos: Moderado

Barbell Bench Press

5 repetições

each set heavier by just a little more

Rest

1 min 15 segs

Conjunto 6: 10 rodadas

Pesos: Pesado

Barbell Bench Press

2 repetições

Rest

1 min 30 segs

Conjunto 7: 10 rodadas

Pesos: Máximo

Barbell Bench Press

2 repetições

Rest

2 minutos

Treinos Relacionados

Strenght upper body

47 mins 45 segs, Intenso

Push

3 mins 28 segs, Moderado

Upper Body

48 mins 54 segs, Intenso

Push 1

23 mins 27 segs,

At the gym

13 mins 56 segs, Moderado

Test

3 minutos, Moderado

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