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Strength / Thu, Sep 25

Week 4 / Day 2 (Deadlift & Push)


Warm-up

-20/30 Cal. Bike

-10 Inch Worms

-20 Banded side steps

-20 KB Swings (ligth)


A) Bench Press & Deadlift

10-8-6-4-2

-Bench Press (@ 105% from last weeks)

-Deadlift (@ 110% of last weeks)

-rest as needed


B) Accessory #2

3-5 Sets of:

-10 KB Swings (as heavy as possible)

-10 Single Arm DB Strict Press/each arm

-rest as needed


C) Stretching

-1min Wall Chest Stretch

-1min Pigeon Each Lefg

 
 
 

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Debbie
Sep 26, 2025

Bench Press

10-8-6-4-2-1

65/70/75/85/95/100


Deadlifts

10-8-6-4-2

105/125/135/145/155


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Glen Kim
Sep 25, 2025
Rated 5 out of 5 stars.

bench press 10-8-6-4-2

65 80 100 115 130(x)


deadlift 10-8-6-4-2

105 135 165 185 205


4 sets

10 kb swing

44 lb


10 single arm db strict press

20 lbs

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