BB bench press max
5, 2, 1, 1, 1…
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Day 18 — Workout 16 · Cycle 1
Workout 16
ResistanceMax TestHIRT
Diagram & technique
BB bent over rows
3 × 8
DB standing shoulder press
3 × 10
Superset— 3 rounds, performed together
a) Skullcrushers
3 × 12
b) BB standing bicep curl
3 × 12
Optional HIRT Cardio
OptionalComplete the following superset as fast as possible, 3 times without any rest and record your time:
Superset — 3 rounds, no rest
a) Hang cleans
5
Prescribed load
25% of 1 rep bench max
Enter bench press 1rm to calculate target
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
b) Push press
5
Prescribed load
same weight
Enter bench press 1rm to calculate target
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
c) Squats
5
Prescribed load
same weight
Enter bench press 1rm to calculate target
0:00