a ) Main strength /Bench press progression/
Week1 —> tempo and coordination

6 sets
4 Bench press
— tempo: 2” down - 2” at bottom
— moderate loads across
Rest 2’ btw

b ) Accessory strength /chest-delts-AB/

3 sets
8-8 Arnold press@mod.
10 double DB chest fly on flat bench@mod.

3 sets
10 flat bench AB crunch
20 Banded AB crunch

c ) ‘Pump sesh’

Team of 2
7’ Amrap
P1: Max rep DB floor press@2x22,5/2x15
P2: double DB gun hold@2x12,5/2x7,5 at the same time
*switch any time but pairs must do 6 sync. Up-down before