speed day

athlete

name of the game today is speed with 60 seconds of rest in between sets

bench press 5 sets of 10 @ 50% 1 rep max

incline bench 5 sets of 10 @ 50% 1 rep max

push press 5 sets of 10 @ 50% 1 rep max

dips 5 sets of 10

upright rows 5 sets of 10

beginner

push press 3 sets of 10

pushups 5 sets of max reps with 2 minutes rest in between sets