5. Mai 2026

Week 6 – Back Squat + Bench Press

Warm-up
• 15 Air Squats
• 12 Goblet Squats
• 10 Hip Mobility

• 10 Down Dogs

Spezific warm up (only barbell)

• 5 Bench Press

• 5 Spoto Press

• 5 Backsquat 50X0

• 5 Backsquat 52X0

Strength
• 5×6 Back Squat @ 70–75% (RPE 7–8)
• 3×6 Bench Press @ 65–70% (RPE 7)

Accessory
• 3×10-12 Split Squats (RPE 8)
• 3×10-12 DB Bench press "
• 3×10-12 Hamstring curls "
• 3× 10-12 KB Tricep extension "