15. September 2026

Woche 1 – Bench Press Hauptfokus + Back Squat sekundär

Allgemeines Warm-up

· 2 Min Echo Bike / Ski Erg / Rower

· 10 Arm Circles vorwärts/rückwärts

· 10 Scapula Push-ups

· 10 Air Squats

Spezifisches Warm-up Bench Press

· 5 Spoto Press

· 5 Bench Press @ 50X0

· 5 Bench Press normal

Spezifisches Warm-up Backsquat

· 5 Backsquat @ 50X0

· 5 Backsquat @ 53X0

· 5 Backsquat @ 1 1/2

Strength

Primary

· 4×8 Bench Press @ 65% | RPE 6–7 | Pause 90–120 Sek.

Secondary

· 3×8 Back Squat @ 60% | RPE 6 | Fokus: Technik und kontrollierte Tiefe | Pause 90 Sek.

Accessory – Bench Press Fokus

· DB Incline Bench Press 3×10–12 @ RPE 7

· Barbell Bent over the row 3×10–12 @ RPE 7

· Banded Triceps Extension 3×12–15 @ RPE 7

Cool Down (Optional)

· Chest Stretch 30–60 Sek.

· Lat Stretch 30–60 Sek.

· Schulter Mobilität