2. Juni 2026

Bench Press + Deadlift

Warm-up
• 5 Min Cardio

3 Rounds 

• 15 Band Pull Aparts
• 10 Push-ups

Spezific warm up

Bench Press

• 5 Spoto Press
• 5 Bench Press 50X0

• 5 Bench Press 52X0

Deadlift

• 10 Good Mornings
• 10 Stiff Leg Deadlift

• 10 Deadlift

Strength
• 5×3 Bench Press @ 85%
• 3×3 Deadlift @ 75–80%

Accessory
• 3×8–10 DB Bench Press (RPE 8–9)
• 3×8–10 Rows (RPE 8–9)
• 3×12 Trizeps (RPE 9)
• 3× 30 Russian Twist