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Like you did with squats and deadlifts during your lower-body max-effort day, try hitting your best bench numbers today. Use all of that excellent dynamic training to explode the bar off of your chest, no matter how heavy the weight. Push with as much force as possible to move the load with maximum power, even if it moves slowly because it’s heavy.
After you’ve crushed a PR, give your all on your pull-ups, rows, skullcrushers, and push-ups. In the mix of all these movements, it’s easy to forget the fundamentals of good form. Remember all the form work you did during the first weeks of AMP. Engage your core, lift with a full range of motion, and reap the rewards of technical proficiency.
![Barbell Bench Press - Medium Grip]()
![Barbell Bench Press - Medium Grip]()
Barbell Bench Press – Medium Grip
4 sets of 1-3 heavy reps, 3 minutes rest between sets![Pullups]()
![Pullups]()
Pullups
3 sets of 8 reps, 60 seconds rest between sets![Pushups]()
![Pushups]()
Pushups
3 sets of 8 reps, 60 seconds rest between sets![Seated Cable Rows]()
![Seated Cable Rows]()
Seated Cable Rows
3 sets of 8 reps, 60 seconds rest between sets![EZ-Bar Skullcrusher]()
![EZ-Bar Skullcrusher]()
Skullcrusher
3 sets of 8 reps, 60 seconds rest between sets
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