Categories
Exercises

SHOULDERS

over head press

face pulls

dumbbell lateral raises

arnold press

reverse pec deck

cable lateral raises

front raises

bent over flyes

upright rows

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BUILDING INFRASTRUCTURE

weeks one & two

twice a week

shoulders

dumbbell shoulder press 1×15-20

traps

shrugs 1×15-20

triceps

dumbbell upright extensions 1×15-20

biceps

standing dumbbell curls 1×15-20

rest

15-90 secs

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Categories
Exercises

ARMS

skull crushers

3×12

hammer curls

3×12

bicep curls

3×12

triceps pushdowns

3×12

triceps extensions

3×12

cable curls

3×12

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preacher curls

spider curls

standing barbell curl wide grip

incline curl

concentration curl

standing barbell curl narrow grip

lift more weight over time

use dumbbells & barbells

use compound exercises

decline press machine

4×12

push-ups

4×10

neutral grip incline press

3x4x6

chest fly machine

3×10

cable curl

3×10,8,6,4,2

rope cable curls

3×20

Pro Keds

ARM DAY

FIFTEEN PUSH-UPS

FIFTEEN PUSH-UPS

THIRTY PUNCHES

THIRTY OVERHEAD PUNCHES

THIRTY PUNCHES

Categories
Exercises

Bench Press Exercise

important push exercise

When one rep max is 315lbs

250×6

265×5

265×5

275×4

275×4

275×4

275×4

265×5

265×5

250xfailure

Bench Press

Good for upper body strength, aesthetics.

The bench press is a full body, compound exercise.


 It works your chest, shoulders and triceps most.

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  days

  hours  minutes  seconds

until

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 It’s the most effective exercise to gain upper-body strength

 It's the most effective exercise to gain muscle mass

 It's the upper-body exercise you'll lift most weight on

Empty bar x 15 x 4

135 x 10 x 4

225 x 10 x 4

315 x 10 x 4

225 x 10 x 4

135 x 10 x 4

Empty bar x 15 x 4

 The bigger your bench, the bigger your chest.


Your feet should be on the floor and NOT up in the air or on the bench.
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Keep the knees bent at 90 degrees with your feet directly under your knees. 
Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench.

Sample Workout

190lbx6

205×5

205×5

215×4

215×4

Most powerlifters will train bench press 2-3 times per week.

Sample Workout

172.5lbx8x8

The bottom portion of the bench press is where your chest is most heavily activated.


 Bench all the way down and touch or come very close 
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Lower the weight until your elbow is parallel with your shoulders
AT-A-GLANCE

 wisdom says you can't bench press everyday.
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