Week 3, Day 22 - Monday

Chest & Back! The Bench Press will be based off your 78% of your 1-RM. If you don’t have a 1-RM. Start off with a weight and increase in weight each set. For example: Set 1: 135lbs Set 2: 155lbs Set 3: 185lbs Warmup Sets For Bench Press Set 1: Empty Bar For 10-20 Reps Set 2: 42% Of 78% Of 1-RM Bench Press For 5-10 Reps Set 3: 58% Of 78% Of 1-RM Bench Press For 5-8 Reps Set 4: 69% Of 78% Of 1-RM Bench Press For 4-6 Reps Set 5: 80% Of 78% Of 1-RM Bench Press For 3-5 Reps Set 6: 91% Of 78% Of 1-RM Bench Press For 1-2 Reps Set 7: 95% Of 78% Of 1-RM Bench Press For 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