Week 0, Day 1 - Monday

Max Bench Press Today, you will find your 1-RM for bench press! You will go through the warmup protocol prior to completing a max for the day. Starting with the an empty bar and add 10-20lbs per set. For example, the first set is the empty bar, 45lbs. The following set, set 2, you will have 55lbs or 65lbs. Follow the rep scheme for each warmup set. After set 7, begin your 1-RM and rest 3-5 minutes after each max repetition. Warmup Sets For Bench Press Set 1: Empty Bar For 10-20 Reps Set 2: 5-10 Reps Set 3: 5-8 Reps Set 4: 4-6 Reps Set 5: 3-5 Reps Set 6: 1-2 Reps Set 7: 1 Reps * Rest 1-2 Minutes Between Sets Upperbody Warm-up * Jump Rope: 200 jumps (or three minutes of jumping) * Arm Circles: 2 x 20 circles each direction * Cat-Cow: 20 breaths (10 inhales and 10 exhales) * Scapular Slides: 2 x 15 reps * Side-Lying Thoracic Openers: 10 reps on each side * Yoga Push-Up: 10 reps * Side Plank: 30 to 45 seconds each side * Scapular Push-Up: 2 x 20 reps (resting 20 seconds between sets) * Shoulder Dislocates: 20 reps * Band Pull-Apart: 20 reps Cool-Down (Optional) * Foam Roll Lats: :30 Per Side * Door Stretch: :30 Per Pectorals * Upper Trapezius Stretch: 30 Seconds Each side * Overhead Tricep and Shoulder Stretch: 30 Seconds Each side * Cross-Body Shoulder Stretch: 30 Seconds Each side * Bicep Stretch: 30 Seconds Each side * Wrist Extension Stretch: 30 Seconds Each side * Wrist Flexion Stretch: 30 Seconds Each Side * Child’s Pose: 30 Seconds Each side