SIMPLE STRENGTH, bench press
This is an 8-Week Specific Physical Preparation Program designed to gradually build tremendous strength potential in the Bench Press.
Set a 1-2 rep personal record or 5-10 personal record on the last set of each movement prescription.
IMPORTANT: Maintain Your Training Journal
Perform This Program on Wednesday or Thursday
10 Minutes (IF REQUIRED): Mobility
Set A Timer: E(3:30)OTM For 6 Total Rounds
Primary Movement Total Time: 21 Minutes
Primary Movement Training Time: - Bench Press (5x5)
Objective: Set A Personal Best 5 Rep Max On Your 6th Set
Rep Scheme: 15(Empty Bar),5,5,5,5,5
Keep A Record Of Each Attempt
Reset Your Timer: E(2:30)OTM For 12 Total Rounds
Accessory Total Training Time: 30 Minutes.
Objective: Strengthen Specific Muscle Groups That Develop Your Primary Pattern
Floor DB Chest Press - 3x6
Seated Shoulder Press - 12/10/6-8
Triceps Pushdowns - 12/12/12
Incline DB Biceps Curls - 12/10/6-8
Set Mini Personal Records On the Last Set For Each Movement
5-10lbs or 1-2 Rep PR
SEE VIDEO LIBRARY BELOW FOR EXERCISE DEMONSTRATIONS