Ban's Day 1: Heavy Push Power

Built for brutality — today is about raw pressing strength and dominance. Move heavy loads like Ban himself.

• 🏋️‍♂️ Barbell Bench Press: 5 sets of 5 reps — Ramp up to 90% 1RM. Full pause on chest each rep.
• 🏛 Overhead Strict Press: 4 sets of 6 reps — Lock out with no leg drive.
• 📈 Weighted Dips: 4 sets of 8 reps — Add weight or go to failure with bodyweight.
• 🔥 Arnold Press: 3 sets of 10 reps — Controlled tempo for full delt activation.
• 🦾 Triceps Pushdowns (Heavy): 4 sets of 12 reps — Lean into it and drive through the handle.
• 💥 Cardio Finisher: 15 min incline treadmill walk OR 6 rounds of sled push 20m / rest 90 sec.

Power output and tension are key. No momentum — only iron and willpower.