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  • 30 Day Bench Cure Thursday209203920

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    Josh Tate
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    This document outlines a 30-day bench cure exercise program consisting of 4 weeks of workouts. The program focuses on upper body exercises including plyo push-ups, box drops with claps, fast hands drills, ball slams, static holds, and incline single arm dumbbell presses. Each week increases the intensity by lowering reps and adding weight for the dumbbell presses to challenge the muscles more over the course of the 4 weeks.

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    This document outlines a 30-day bench cure exercise program consisting of 4 weeks of workouts. The program focuses on upper body exercises including plyo push-ups, box drops with claps, fast hands drills, ball slams, static holds, and incline single arm dumbbell presses. Each week increases the intensity by lowering reps and adding weight for the dumbbell presses to challenge the muscles more over the course of the 4 weeks.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    21 views1 page

    30 Day Bench Cure Thursday209203920

    Uploaded by

    Josh Tate
    This document outlines a 30-day bench cure exercise program consisting of 4 weeks of workouts. The program focuses on upper body exercises including plyo push-ups, box drops with claps, fast hands drills, ball slams, static holds, and incline single arm dumbbell presses. Each week increases the intensity by lowering reps and adding weight for the dumbbell presses to challenge the muscles more over the course of the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    30

    Day Bench Cure Thursday (Or two-three days after your last workout)

    Exercise

    Week 1

    Week 2

    Week 3 Week 4

    Comments/Intensity
    Do the complete warmup
    series.
    Do the complete Fast
    Twitch Series
    Drop between two
    boxes and catch
    yourself.

    Upper Body Warm-Up

    1 Set

    1 Set

    1 Set

    1 Set

    Plyo Push-Ups

    3x8

    3x8

    3x8

    3x8

    Box Drops w/ Clap

    3x5

    3x5

    3x5

    3x5

    Quick Hand
    (Back/Forth)
    Quick Hand (Alternate)
    Quick Hand (In/Out)

    10 sec

    10 sec

    10 sec

    10 sec

    Fast Hands

    10 sec
    10 sec

    10 sec
    10 sec

    10 sec
    10 sec

    10 sec
    10 sec

    Ball Slams

    2x8

    2x8

    2x8

    2x8

    Static Holds

    3x30
    secs

    3x45
    secs

    3x60
    secs

    3x75
    secs

    Incline Single Arm DB


    Press

    5x8
    (65%
    1RM)

    4x6
    (75%
    1RM)

    5x5
    (85%
    1RM)

    4x3
    (9095%)

    Fast Hands
    Fast Hands
    Slam the ball on the
    ground as hard as you can.
    Hold at 90 Degrees and
    then explode when time is
    up.
    Each week be sure to
    change your reps and add
    weight

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