|
 |
|
. |
|
|
Welcome to Strongbench.com!
Congratulations on taking the first step to adding
50lbs or more to your bench press. The first
thing you should do is watch the introductory video
to the left. It is very important that you
completely understand all of the techniques, and
body positions before you move on to training below.
In fact you should re-watch this video at the start
of every week. After reviewing the
introductory video, make sure to read the diet,
supplements, and extra info sections as
well... Once you are confident that you
understand the techniques described, proceed to the
workout plan below.
The workout plan below is separated by week, make sure
to watch the video to the right that
corresponds with that weeks training schedule.
Every exercise also has a video associated with it.
Make sure you click the exercise link so that you
can watch the corresponding video before attempting
the exercise. Any time you see a
percentage, that means a percentage of your max, so
if you can bench 200lbs, and it says 70%...
that means 140lbs for that exercise. Always
start your day's training with a 10 minute fast walk
and light stretching.
Good luck, and lift strong!
- Milan |
|
|
|
|
|
|
|
|
|
|
| |
|
|
| |
|
|
| |
|
Week 5
IMPORTANT - For all
exercises always start with 2 warmup sets @ 50% of your max
for 10-12 reps.
For exercises in the 8 to 15 rep range rest 90 seconds.
For exercises in the 2 to 7 rep range rest 2 minutes. |
|
Monday |
Wednesday |
Friday |
|
Rack lock out high - Watch Now
Set 1
- Max 1 - 3
Set 2 - Max 1 - 3
Floor press - Watch Now
Set 1
- 4 Reps
Set 2 - 4 Reps
Set 3 - 4 Reps
Set 4 - 4 Reps
Incline press - Watch Now
Set 1
- 12 Reps
Set 2 - 12 Reps
Short triceps press - Watch Now
Set 1
- 12 Reps
Set 2 - 12 Reps
Triceps dumbbell extension - Watch Now
Set 1
- 12 Reps
Set 2 - 12 Reps (burnout) |
Military
front press - Watch Now
Set 1
- 10 Reps
Set 2 - 10 Reps
Dumbbell front raise- Watch Now
Set 1
- 12 Reps
Set 2 - 12 Reps
Set 3 - 12 Reps
Set 4 - 12 Reps
Bent over rear deltoid rise - Watch Now
Set 1 - 10 Reps
Set 2 - 10 Reps
Dumbbell side raise - Watch Now
Set 1
- 10 Reps
Set 2 - 10 Reps
Heavy shrugs - Watch Now
Set 1
- 10 Reps
Set 2 - 10 Reps |
Speed Bench Press - Watch Now
Set 1
- 10 Reps @ 55%
Set 2 - 10 Reps @ 55%
Set 3 - 10 Reps @ 55%
Board Press 2 - Watch Now
Set 1
- 6 Reps @ 70%
Set 2 - 6 Reps @ 70%
Booard Press 1 - Watch Now
Set 1
- 10 Reps @ Max
Nose pull - Watch Now
Set 1
- 8-12 Reps
Set 2 - 8-12 Reps
Pull ups - Watch Now
Set 1
- 8-12 Reps
Set 2 - 8-12 Reps |
|
| |
|
Week 6
IMPORTANT - For all
exercises always start with 2 warmup sets @ 50% of your max
for 10-12 reps.
For exercises in the 8 to 15 rep range rest 90 seconds.
For exercises in the 2 to 7 rep range rest 2 minutes. |
|
Monday |
Wednesday |
Friday |
|
|
Rack lock out high - Watch Now
Set 1
- Max
Set 2 - Max
Set 3 - Max
Floor press - Watch Now
Set 1
- 6 Reps @ 70%
Set 2 - 6 Reps @ 70%
Set 3 - 6 Reps @ 70%
Set 4 - 6 Reps @ 70%
Incline press - Watch Now
Set 1
- 10 Reps
Set 2 - 10 Reps
Short triceps press
- Watch Now
Set 1
- 8-12 Reps
Set 2 - 8-12 Reps
Triceps dumbbell extension (burnouts) - Watch Now
Set 1
- 12-20 Reps
Set 2 - 12-20 Reps |
Military
front press - Watch Now
Set 1
- 10 Reps
Set 2 - 10 Reps
Dumbbell front raise- Watch Now
Set 1
- 10 Reps
Set 2 - 10 Reps
Bent over rear deltoid rise - Watch Now
Set 1
- 10 Reps
Set 2 - 10 Reps
Dumbbell side raise - Watch Now
Set 1
- 10 Reps
Set 2 - 10 Reps
Heavy shrugs - Watch Now
Set 1
- 8-12 Reps
Set 2 - 8-12 Reps |
Speed Bench Press - Watch Now
Set 1
- 10 Reps @ 57.5%
Set 2 - 10 Reps @ 57.5%
Set 3 - 10 Reps @ 57.5%
Board Press - 3 Boards - Watch Now
Set 1
- 10 Reps
Board Press 2 - 2 boards - Watch Now
Set 1
- 3 Reps Max
Board Press 1 - 1 Boards - Watch Now
Set 1
- 3 Reps Max
Nose pull - Watch
Set 1
- 8-12 Reps
Set 2 - 8-12 Reps
Pull ups - Watch Now
Set 1
- 6 Reps @ 70%
Set 2 - 6 Reps @ 70%
Cable pull ups - Watch Now
Set 1
- 8-12 Reps
Set 2 - 8-12 Reps
Chest supported row - Watch Now
Set 1
- 8-12 Reps
Set 2 - 8-12 Reps |
|
| |
|
Week 7
IMPORTANT - For all
exercises always start with 2 warmup sets @ 50% of your max
for 10-12 reps.
For exercises in the 8 to 15 rep range rest 90 seconds.
For exercises in the 2 to 7 rep range rest 2 minutes. |
|
Monday |
Wednesday |
Friday |
|
Rack lock out high - Watch Now
Set 1
- Max
Set 2 - Max
Speed Bench Press - Watch Now
Set 1
- 6 Reps @ 55%
Cable triceps extension - Watch Now
Set 1
- 8-12 Reps
Set 2 - 8-12 Reps
Short triceps press - Watch Now
Set 1
- 12-20 Reps
Set 2 - 12-20 Reps |
Military
front press - Watch Now
Set 1
- 10-20 Reps
Set 2 - 10-20 Reps
Heavy shrugs - Watch Now
Set 1
- 8-12 Reps
Set 2 - 8-12 Reps |
Speed Bench Press - Watch Now
Set 1
- 2 Reps @ 70%
Rest 4 minutes... and now
GO FOR YOUR
MAX!!!
1, Brag to friends
2. Email me, and tell me your results...
PowerMilan
|
|
| |
|
|