5 sets of Bench press at 15 reps from the following posture:
Lie back on the Roman Chair or Glute-Ham developer until
you are parallel to the floor.
Run 800 meters.
Be very careful, you may break in two if you attempt too
big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the
5. Start second run immediately after Bench press.