14. Juli 2026

Week 4 – Bench Press + Deadlift

Warm-up

• 2 Min Cardio

2 rounds

• 15 Band Pull Aparts

• 6 Squat to stand

• 8 Push up to down dog

• 10 Alt. single leg good morning

Spezific warm-up Bench Press

• 5 Neg. Bench Press

• 5 Spoto Press

• 5 Bench Press

Spezific warm-up Deadlift

• 10 Stiff leg deadlift

• 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 DB Rows (RPE 7–8)

• 3×20 Banded Trizeps Extension (RPE 8)

• 3×20 V-ups