Today’s workout consists of only one exercise, the Bench Press.
You are going to do 5 sets of 5 reps with about 3 to 5 minutes of rest in between.
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As far as weight is concern, you need to start with the weight that is appropriate for you. For me, I am going to start with the 45 pound-bar.
Every round, I am going to add a little bit of weight so that by the time you get to the 5th round, it should be difficult for you to complete that 5th round. You should not be able to do a 6 rep on a very last round.
This is a very hard workout, everyone round is going to be challenging and by the end, it is going to be very difficult for you to complete all 5 repetitions.
For safety reasons, it is important to have a spotter here to help you in case you get down to the bottom in that Bench Press and you cannot get away of off with you.
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So, I am going to lie down on this bench and grab it with about shoulder with the part,
And I bring it down to my chest, and push it all the way straight up until my elbows are straight, and do for 5 times.
[Demo]
After I finished that round, I am going to take a break for about 3 to 5 minutes until I get fully rested.
So, for the next step, I am going to add weight.
Each round you want to add a little bit more weight as you get towards end to the end for the workout, the amount you add would probably become smaller and smaller. This information when you get more challenging.
[Demo]
So, let us recap this workout. This one may feel different for you than some of our other workout. With no cardiovascular element that may feel like you did not do a lot, or you going to done the most you can do on the Bench Press.
For some of you that means going up and weight every set. For some of you, you might have hit a maximum on your 3rd set and you might maintain that weight for the rest of the workout, some of you in order to complete that 5 might be going down a little bit in weight.
So, your score or what you are going to write down on the logbook is going to be the maximum amount of weight that you did.
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