Training 4: Maximal strength/ pushing strength & shoulder stability

Exercise Sets/reps.
Week 1
Week 2 Week 3 Week 4 RI Tempo
Bench press (barbell) 8 - 6 - 5 3 x 6 3 x 4 3 x 3 2' - 3' 3-0-E
One-arm incline dumbbell bench press 2 x 6 2 x 5 2 x 5 2 x 4 2' 2-0-E
Medicine ball push-up (weight plate) 3 x 6 - 10 3 x 6 - 10 3 x 5 - 8 3 x 5 - 8 2' 3-0-E
Weighted dips 3 x 8 - 12 3 x 8 - 10 3 x 6 - 8 3 x 6 - 8 2' 3-0-E
Standing press-behind-the-neck 3 x 6 - 8 3 x 6 3 x 5 3 x 4 2' - 3' 3-0-E
Standing one-arm dumbbell press 2 x 8 2 x 6 2 x 6 2 x 5 2' 2-0-E
YMCA on incline bench 3 x 8 - 12 3 x 8 - 12 3 x 6 - 10 3 x 6 - 10 1' -
Standing + lying external shoulder rotation 2 - 3 x 15 2 - 3 x 15 2 - 3 x 12 2 - 3 x 12 1' -