One Rep Max Builder

What's your one rep max? No really? Starts with warm ups then get to it. Getting harder as you go. Increase weight as you feel fit too each set. Take as much of the rest as you need. Especially early on use more if needed after bigger lifts. You will never get 100% of this work completed. There will always be 2 reps to do. Always us a spotter for your heavy lifts

Exercises

Serie 1: 2 rondas

Small Forward Arm Circles

30 segundos

Small Reverse Arm Circles

30 segundos

Hand Release Push-Ups

10 reps

Rest

30 segundos

Serie 2: 1 ronda

Big Forward Arm Circles

30 segundos

Big Reverse Arm Circles

30 segundos

Rest

1 minuto

Serie 3: 1 ronda

Close Grip Tricep Press

20 reps

light

Rest

1 minuto

Pesas: Ligero

Barbell Bench Press

20 reps

Rest

1 minuto 30 segundos

Serie 4: 5 rondas

Pesas: Ligero

Barbell Bench Press

5 reps

light weights but heavier then your warm up

Rest

1 minuto

Serie 5: 5 rondas

Pesas: Moderado

Barbell Bench Press

5 reps

each set heavier by just a little more

Rest

1 minuto 15 segundos

Serie 6: 10 rondas

Pesas: Pesado

Barbell Bench Press

2 reps

Rest

1 minuto 30 segundos

Serie 7: 10 rondas

Pesas: Máximo

Barbell Bench Press

2 reps

Rest

2 minutos

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