Maintenance Bench & Upper Back Day: Reduced
Taper and test-week press exposure. One working press set and one moderate row set. Bench optional. Floor press substitution included. ~25 min.
Estimated session
- Movements 2
- Working sets 2
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press - Medium Grip One working set, load held at the week-1 reference. With no bench, run a barbell floor press inside the rack with the pins set low. 2 warm-up sets first 1 × 5 · rest 3 min | 1 | 5 | 3 min |
| 02 | Bent Over Barbell Row One moderate set, strict, no body english. Upper-back volume for the pull, nothing more. 1 × 10 · rest 2 min | 1 | 10 | 2 min |
Coaching notes
One working bench set at RPE 6-7, load still HELD at the week-1 reference — the dose comes down, never up. With no bench, run the press slot as a barbell floor press inside the rack with the pins set low, same reps and RPE; the dumbbell bench press is a second option only if you have both dumbbells and a bench. One moderate row after, strict, stopping at RPE 7. Do not add sets and do not test anything today — the deadlift owns what is left.
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Aleks · Coach
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