Second: the bench press.

Perform 10 reps at 40% of your one rep max, then the next set eight reps at 50%, six reps at 60% and finally four reps at 70%

Sets: 4

Reps: 4-10

Rest: 60-90sec

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.