21. April 2026

Woche 4 – Bench Press + Deadlift

Warm-up

• 5 Min Cardio
• 15 Band Pull Aparts
• 10 Push-ups

• 10 Stiff Leg DL
• 10 Deadlift

Strength

• 4×8 Bench Press @ 70% (RPE 7)
• 3×6 Deadlift @ 65–70% (RPE 7)

Accessory

• 3×10 DB Bench Press (RPE 7–8)
• 3×10 Rows (RPE 7–8)
• 3×12 Banded Trizeps Extension (RPE 8)
• 3× 20 V-Ups

• 3× 20 Arch Rocks