Monday 17 January 2022

Workout Plan: Test Week Day 1

Objective: Assess your fitness level by testing your 500m row time and 1-rep max (1RM) bench press.

Duration: Approx. 60 minutes per session

Equipment needed:

  • Rowing machine
  • Bench press setup (bench, barbell, and appropriate weights)

Test Week Day 1 Warm-up

(Approx. 10-15 minutes) Perform a general warm-up that includes light aerobic activity (e.g., jogging or cycling) for 5-10 minutes, followed by dynamic stretching exercises targeting your legs, arms, shoulders, and chest.

Part A: 500m Row Measure: Time (Speed) For Time

  1. Set up on the rowing machine and ensure proper form and technique.
  2. Row 500 meters as fast as possible, focusing on maintaining a strong and steady pace throughout the entire distance.
  3. Record your time.
  • Rest for 5-10 minutes before moving on to Part B.

Part B: 1RM Bench Press Measure: Kilograms For Weight

  1. Begin with a warm-up set of bench presses using a light weight for 10-12 reps to engage your chest, shoulders, and triceps.
  2. Gradually increase the weight with each set, decreasing the number of reps as you approach your current 1RM.
  3. Attempt your new 1RM by lifting the heaviest weight you can manage for one repetition with proper form.
  4. If successful, increase the weight and attempt another 1RM. If unsuccessful, rest for a few minutes before attempting the same weight again.
  5. Record your highest successful 1RM bench press.


(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your arms, shoulders, chest, and legs.

Muscle Group

The Test Week Day 1 workout targets the following muscle groups:

  1. Warm-up: The warm-up focuses on engaging the cardiovascular system and warming up the full body, including the legs, arms, shoulders, and chest, while also incorporating various stretches.
  2. Part A: 500m Row:
    • Rowing is a full-body exercise that targets the legs (quads, hamstrings, and calves), glutes, lower back, upper back, shoulders, biceps, forearms, and core muscles. The primary focus is on the lower body and back, but the upper body muscles are also engaged for pulling movements.
  3. Part B: 1RM Bench Press:
    • The bench press primarily targets the chest muscles (pectoralis major and minor), with secondary involvement of the shoulders (anterior deltoids) and triceps. The core muscles are also engaged for stability during the lift.

In summary, the Test Week Day 1 workout primarily focuses on the lower body, back, chest, shoulders, and arms, with some engagement of the core muscles for stability. It provides a well-rounded assessment of your fitness level by testing both your cardiovascular endurance (500m row) and upper body strength (1RM bench press).

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