Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Bench Press (@RPE 8)
A) 1 x 2 @RPE 8
B) 3 x 2 -10%
“A” is your top set
“B” are your working sets
Rest 2 minutes between working sets.
Superset A.
Rest 1- 2 minute between superset.
Superset B.
Rest 1-2 minutes between superset.
Shoulder Press (Standing/Barbell)
3 x 15-12-10 (using the same weight, no climbing)
@RPE 8-9
Single Arm Row (Use bench to lean, use dumbbell.)
3 x 10
@RPE 8-9
Chin Ups (Weighted or assisted, Focus on eccentric.)
3 x 5
@RPE 8-9
Dual Dumbbell Bench Press
3 x 12
@RPE 8-9