BB bench press
3 × 5
Prescribed load
120% of your 5 rep max
Enter bench press 5 rep max to calculate target
← Werewolf StrengthDiagram & technique Diagram & technique Diagram & technique Diagram & technique Diagram & technique Diagram & technique
Day 17 · Cycle 1
Training
Strength
Diagram & technique
Stiff leg deadlifts
1 × 5, 1 × 3, 1 × 1
Pull ups, weighted if possible
1 × 5, 1 × 3, 1 × 1
weighted if possible
Superset
a) Push press
1 × 5, 1 × 3, 1 × 1
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) Standing calf raise
3 × 12
Superset
a) Dips
1 × 5, 2 × 3
b) Standing alternating DB curl
2 × 5