BB incline bench press
4 × 5
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Day 8 — Workout 7 · Cycle 1
Workout 7
ResistanceHIRT
Diagram & technique
Neutral grip t-bar or cable rows
3 × 8
Standing military press
3 × 10
Superset— 2 rounds, performed together
a) Weighted or assisted pull ups
2 × 12
Weighted or assisted
b) DB bench press
2 × 15
Superset— 2 rounds, performed together
a) DB one arm concentration curls
2 × 10
b) Skull crushers
2 × 10
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) Wall balls
20
b) Squat thrusters
10
c) BB hang cleans
5
Prescribed load
33% max bench
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.
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