Bench Ladder (Daily Workouts – 040726)
Before Getting Started
04/07/26
Bench Ladder
| 1A | DB Fly | 2 x 12 |
| 1B | Rear Delt Flyes | 2 x 12 |
| 2 | Bench Press | 1 @ 75% |
| 2 @ 75% | ||
| 3 @ 75% | ||
| 4 @ 75% | ||
| 5 @ 75% | ||
| 5 @ 75% | ||
| 4 @ 75% | ||
| 3 @ 75% | ||
| 2 @ 75% | ||
| 1 @ 75% | ||
| 3A | Pull-Ups | 3 x 8 |
| 3B | One Arm Row | 3 x 5e |
| 3C | Band Face Pull | 3 x 12 |
| 4 | DB Shrug | 1 x 30 |
| 5 | Jump Rope | 5 x 30 sec |
Coach’s Notes
After the Fly sets, take whatever warm-up/build-up sets you need to get to 75% on Bench Press. Now, you’re starting with a single and supersetting with Pull-ups.
Continue to add one rep to each set up Bench as you work up to a set of 5 and then back down, finishing with a single.
As you move your way along the Bench Ladder sets, the exercise you superset with Bench will change every few sets. For Ex. Pull-ups in between the first 3 sets, One Arm Rows between the next 3 sets…
If you’re feeling good on the way down the Bench Ladder sets, feel free to bump up those last few sets of Bench.
