slingshot bench press program

This is true even for things such as seated military presses. The Slingshot is an effective tool for overloading the bench press. The bench program was the very first advanced single lift program that Candito designed after feeling he had hit a wall. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Some lifters have noted that their raw bench increases by approximately 5-10lbs per month. CAT sets are extremely effective for boosting maximal strength and increasing your rate of force development. When I use the slingshot, I like to take a prescribed load (i.e. It forms the core of any true training program. Are you curious about the Josh Bryant Bench Press Program? The Advanced Bench Press Program, 3 Days/Week. SMASH F$%@ING WEIGHT! Check it out for more exercises to include in your bench press programming. 26 Powerlifting and Powerbuilding Programs | FREE Downloads | Written by Jon Chambers | Updated on 13 October 2022. Josh Bryant is one of the worlds most successful powerlifting coaches. It takes some practice to perfect, but just having this concrete idea of what it should look and feel like is a huge first step. Once youre finished, do an additional 2-3 sets of 5 using more weight with the Slingshot. However, it is recommended no changes are made. I will also show you sample training programs from some of the worlds strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo. Deathbench Taper Version Spreadsheet. Take 10 steps to your left, then 10 steps to your right. Your information has been successfully processed! To use the slingshot in your bench press training, I would not jump into the heavier weights to start. As a general rule of thumb Josh has his athletes perform 2-4 accessory exercises for the chest, shoulders, triceps, and upper back. The Mark Bell Slingshot is a tool that powerlifters use for bench press training. In Joshs opinion the answer is bench press isometrics. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. Although the bench press is a compound movement that trains all the major muscle groups of the upper body, the supporting muscles that . Inno Supps Complete Gut Health Stack: Doctor Approved 3-Step Process for UFC and Project Rock Team Up For BSR 3 Shoe Collaboration. The material stores energy at the bottom, and helps pushing the weight from your chest on the way up. feeling the weight in your hands before attempting it raw). While we have discussed the neurological adaptations necessary for maximal strength in detail in the past and it gets very complicated very fast, all you need to know is that neuromuscular adaptations are the crux of actually getting strong. ***Performed at 83% of his projected 1-rep max, ****Performed at 72% of his projected 1-rep max, *****Performed at 73% of his projected 1-rep max, **Performed at 82.5% of his projected 1-rep max, ****Performed at 68% of his projected 1-rep max, *****Performed at 75% of his projected 1-rep max, **Performed at 62% of his projected 1-rep max, ***Performed at 53% of his projected 1-rep max, **Performed at 88% of his projected 1-rep max, ****Performed at 80% of his projected 1-rep max. You can click right here to watch the training video for the week 2 heavy bench workout: You can click right here to watch the training video for the week 2 accessory workout: **Performed at 83% of his projected 1-rep max. Personally, I like to use the Slingshot when Im increasing my bench fress frequency. 4In a world where it seems like a possible training style has already been mapped out Josh has invented a strategy for bench press program design that is as unique as it is effective. For example, lets say you did 2 X 2 @ 90% raw. Trust me, you dont want to miss out on this cutting-edge information! We stand to empower those who seek to improve their life through fitness. If Im transitioning into a program where Im going from benching 2X per week to 3X per week, then using the Slingshot is a great tool to help me transition to higher amounts of volume while keeping my shoulders and elbows healthy. They rank 27th nationally in forcing turnovers, 22nd in offensive rebounding and 58th in 3-point frequency. You might feel a sense of over-confidence because youre handling loads you arent normally able to use when benching raw. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. By now you should have a thorough understanding of how Josh Bryant organizes his athletes bench press training programs. Chad Wesley Smith was a world-class powerlifter who set a world-record in the squat when he squatted 900 pounds raw. An experienced coach such as Josh Bryant will tweak these percentages each week based on how his client is progressing. James Strickland is a big proponent of this system. These changes will appear here, in your profile, and in your casting call applications: You can click right here to watch the training video for the week 9 heavy bench workout: You can click right here to watch the training video for the week 9 accessory workout: **Performed at 96% of his projected 1-rep max. All rights reserved. *Complete 3-5 sets. Related Article: 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). Last, youll want to make sure that youre consistently touching the chest at the same spot each rep. The best way to get stronger on the bench press is pretty obvious: Do a lot of heavy bench pressing and strive to add weight to the bar over time. Option #3: Bench press once every 10 days, two push workouts per 10 day period. This allows you to expose your muscles to much greater loads than they would otherwise be capable of lifting. It should fit snug and comfortable, but not extremely tight. ****Perform 3 sets of 2 ramping up to one top set with maximum weight. Message frequency varies. Easy answer if youre looking to get strong: you dont. (Yes, Heres Why & How To Use Them). Here are some of Joshs favorite supplemental exercises to improve your strength off the chest: Josh is a huge believer in the dead bench. For example: The dead bench is a pin press performed 2 inches above your chest. Josh likes his athletes to perform 1-2 supplemental exercises after the compensatory acceleration training sets. There is also some carryover slightly above and below the exact point that you are training. Do you wonder how Josh Bryant trains to hit bench press PRs? A mini band also works. his reduction in both volume AND training intensity gives his body a chance to fully recover from the prior 3 weeks of intense training and sets him up to lift some massive weights at the end of his bench press peaking cycle. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. Bench Press: 3 sets of 5 repetitions with 85% of 1RM (block periodization style). The Journal of Strength & Conditioning Research. Although very similar to a regular bench press, the elastic does have a slight learning curve. If you are loose when you un-rack the bar, you are unable to transfer kinetic energy because you dont have a solid base. In any true strength program, overloading isnt an optionits a necessity. These speed sets also serve as a form of cluster sets which have been repeatedly shown in the scientific literature to work AWESOME for creating long-term training adaptations. Check it out: Exercise A1 designates the main top set for the day while exercise B1 designates the speed reps that are performed next. However, for most trainees deloading every 4th week works like magic. IRON COMPANY Body-Solid Leverage Bench Press. This is because the triceps dont get fatigued as quickly as a raw bench press. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! The Full Board Slingshot also provides a bit more tension, with some lifters getting as much as 20% more overload. J Strength Cond Res 33(2): 327-336, 2019-This study examined the acute effects of the "Sl A: Explained earlier in the article, the sole purpose of accessories and isolation exercises is to increase your bench pressnot set a world record on reverse tricep kick-back extensions. First, you will feel like its harder to touch the bar to your chest. When you complete your set, if you have a bunch of different lines on your shirtyou have some work to do on improving your consistency. Nylon Bench Press Sling Shot, Help Correct Strength by Correcting Bench Press Position, Make Posture and Strength More Standardized - Red L Nrpfell Bench Press Protective Powerlifting Strength Increase Nylon Band Weightlifting Elbow Sleeves Fitness Strap The slingshot is a wide band with holes on either side to slide onto your arm which then stretches across your chest and ribcage to create an increased elastic response at the bottom of the lift. Always ask your doctor for medical, fitness, or nutritional advice. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. This training program is nine weeks long, with three workouts per week. The 11 Greatest Bicep Workouts For Strength! Use 60% of your 1RM for all 5 sets. You would perform a set of overcoming isometrics, rest 2 minutes, perform a set of speed bench presses, rest 2 minutes, and then perform another set of overcoming isometrics etc. As you have probably noticed, there are no specific isolation movements listed. Lastly, high intensity for each workout is critical to invoke Hennemans size principal. Buy on Amazon: 2: SAWANS Bench Press Sling Power 9.00. Slingshot Bench Press; Bench Accessory 2: Standing Overhead Barbell Press; Incline Bench Press; Seated . Click here for the Full Boar sizing guide and current pricing on Rogue Fitness. Marcy Flat Utility 600 lbs Capacity Weight Bench for Weight Training and Ab Exercises SB-315 ,. If you are interested in Josh Bryant style programming then I highly recommend you subscribe to James YouTube channel: All exercises performed with 70% of weights used during weeks 1-3. Check it out: Josh Bryant designs his bench press programs in a very unique way. Part 9: James Stricklands Bench Press Program. In both there is a total of 25 repetitions for the week. The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. Niblock, J., & Steele, J. The Maddog Slingshot would be best for people who are doing equipped bench press who want to mimic what it feels like to wear a bench shirt. If you are going to use Josh Bryants unique form of bench press programming, then I highly recommend you start out by deloading every 4th week. I made significant progress with the 55 bench press workout routine since it was easy to follow and stay on track, and any bench press workout program that you are consistent with will work to a certain extent. While a majority of programs are designed for all three lifts (squat and deadlift too), there are very few that cover the bench specifically. Lets take another look at James Stricklands sample bench press workout: The A1 exercise highlighted above is the top set on the competition bench press that I am talking about here. For anyone who has ever tried it, you notice the benefits right away. Research has shown that overcoming isometrics primarily increases your strength at the exact joint angles that you are training. Option #1: Bench press once every 7 days, one push workout per week. For example, if James Strickland attempted 702.5 pounds on meet day then all training percentages are based off of that number. . How have you incorporated the slingshot in your bench workouts? Unlike other overloading methods for bench press like using boards, the Slingshot allows you to move the weight through a full range of motion. The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. The bench press is a surefire way to add meat to your pecs as long as your mechanics are sound. He is best known for setting the heaviest raw squat record in history, which still stands to this day.Ray also competed at the 2023 Powerlifting America (AMP) Classic Open Nationals on February 24th, where he won his seventh national title, and cemented himself as a living icon of . **Performed at 76% of his projected 1-rep max. Pick a weight that you can do about 3-6 repetitions with, bust out the set, and then do this calculation: One Rep Max = (Weight Lifted * Number of Repetitions)/30 + Weight Lifted. The third is where you can really make some free gains. In a Josh Bryant style bench press workout you would perform your accessory exercises after your 1-2 supplemental movements. Check on Amazon. * By entering your phone number and submitting this form, you consent to recieve marketing text messages (such as promotion codes and cart reminders) from Mark Bell Sling Shot at the number provided, including messages sent by autodialer. Some of Joshs bench press secret weapons include compensatory acceleration training, overcoming isometric contractions and targeted supplemental and accessory exercises designed to annihilate your weak points in the bench press. If you are the average powerlifter with a bench press stuck in the low 300s then this might not be your best bet. I have said it before and Ill say it again: training frequency is the one training variable most influenced by genetic differences between individuals. Even if youre not a competitive powerlifter or athlete, you can learn a lot towards improving your strength by understanding and following a powerlifting bench press pyramid program designed to maximize your strength in an extremely short amount of time. Here, Bell outlines his go-to routine (including warmup) to help increase strength. Josh does this on purpose so that your strength is peaked at the exact time that you need it: the day of your powerlifting competition! The left is where you want to be, with everything in alignment. Supplemental exercises are going to be very similar to the bench press itself and are designed to directly boost your pressing strength. Mission accomplished. Shop for the best wrist wraps in the game here! So theoretically you should be able to perform a greater number of reps before your triceps fatigue. Its very important to understand that isometrics are extremely taxing on your central nervous system. The isolation exercises shouldnt be loaded heavythey are designed to provide direct stimulus to the smaller muscle groups and therefore do not require much, especially with the enormous amount of benching being done. The Sling Shot, created by Mark Bell, is a complete game changer. $3 off every $30 spent. Take 10 steps forward, then 10 steps backward. A deload of course refers to a period of time (usually one week) where the training stress is reduced. They are intended to provide direct carryover to the bench; if you want to get ungodly strong at pull-ups or rows this is the wrong article. Then that coveted 315 goal was achieved. But choosing the second option, with each session you were able to lift much more on average. This technique is so powerful because it works through autoregulation. When working through the program you will find various percentages which correspond to an RPE as discussed earlier. A: Complete the same sets without; you wont benefit from the overloading benefits programmed to target your lockout for max-out day, but can still use the sets for more volume. It will fit most people comfortably and won't have a high learning curve because the bar path will feel similar to someone's raw bench press. Josh likes to divide supplemental exercises into movements that attack weaknesses in the bottom-half of the bench press or the top-half of the bench press. A: 5 rep maxuse a weight that you can do for roughly 5 reps. A: For these you need to bench press in the squat rack and set the pins just below lockout for high presses, and just above the chest for low presses. James is capable of pressing the 200 pound dumbbells for reps but only used the 100s to 130s during this training cycle. On this upper body accessory day you train your chest/shoulders/triceps again but overall the workout is not nearly as taxing as your main heavy day. No hip Circle? Because repetition schemes are varied, it can be easy to look at the weight you used on the previous week and get discouragedbut that misses the point entirely for accessory exercises. And to do that, you should start with the following: Regularly bench press in the 4-to-6 rep range (about 85% of your one-rep max). In the elite lifter, we see that the bar is being pushed back while also pressing up. Regardless of age, gender, ****Performed at 58% of his projected 1-rep max. Bench Press Slingshot Powerlifting Blaster Gym Workout Elbow Support for Men +Shipping: US $4.26. If you feel discomfort or sharp pain in your shoulder, its because you arent tucking enough. Of course these are just sample training percentages. Rest your feet flat on the ground or you can use the foot rest at the end of the bench if your feet don't reach. Workout-1: Max Effort Squat/Deadlift Training. However, rack lockouts and other partial range of motion lifts can also be utilized. Slide backwards along the bench and under the bar until your upper ab area is directly under the bar. As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. Revolutionized by Romanias olympic champion Tudor Bompa, in simplest terms, periodization is the act of increasing the weight used each session in a controlled and planned manner. In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the Westside Barbell training program. However, we know from practice that handling heavier loads by using overloading methods can be a psychological benefit to some lifters (i.e. For example here is Al Davis giving a perfect demonstration of an overcoming isometric contraction on the bench press. After the speed reps, James moves onto two key supplementary exercises: the reverse band bench press and v-bar dips. For example Josh only included isometrics for James Strickland in his last 3 weeks leading up to his meet in the sample training cycle provided at the end of the article. Of course this article would not be complete without a thorough examination of some of the EXACT bench press training cycles used by some of the strongest powerlifters in the world. All rights reserved. Let me be clear: the Slingshot is not a magic cure for training through injuries. 2022 Mark Bell Sling Shot. As you can see the percentages creep up each week so that you are using a weight very close to your true 3-rep max on the third week. In other words, what is the one thing he is doing that no one else seems to be doing? While positioning is critical, you cant stop thereyou actually have to lift it. A benefit to the Sling Shot is it doesn't require bulky equipment, it can be thrown into a gym bag and used at a public gym. Introduction Part 1: Overview Part 2: The Top Set Part 3: Compensatory Acceleration Training Part 4: Overcoming Isometrics Part 5: Supplemental Lifts Part 6: Accessory Work Part 7: Deload To Reload After 7 weeks of hard training your bench press strength should have increased at least a little bit so this shouldnt be too much of a problem. Part 3: Compensatory Acceleration Training. **Performed at 79% of his projected 1-rep max, ***Performed at 70% of his projected 1-rep max. Second, you will need to ensure youre tucking your elbows so that theyre slightly in front of the barbell when the barbell is on your chest. Performed at 69% of his projected 1-rep max, Performed at 78% of his projected 1-rep max, There is a reason the strongest bench presser in the world, Exercise A1: Bench press (competition grip), 1 x 3**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 x 3***, 2 minutes rest, Exercise C1: Reverse band bench press (competition grip), 1 x 5, 2 minutes rest, Exercise D1: V-bar dips (forward leaning torso), 2 x 6, 2 minutes rest, Exercise E1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise F1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest, Exercise B1: DB poliquin raise 3 x 15, 60 seconds rest, Exercise C1: DB bench press, 3 x 15**, 60 seconds rest, Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest, Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest, Exercise F1: Seated cable rope face pull, 3 x 15, 60 seconds rest, Exercise C1: Reverse band bench press (shoulder-width grip), 3 x 2****, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 x 3***, 4 minutes rest, Exercise A1: Bench press (competition grip), 3 x 3**, 4 minutes rest, Exercise B1: V-bar dips (forward leaning torso), 2 x 6***, 2 minutes rest, Exercise C1: Lat pulldown (wide / overhand grip), 3 x 10***, 60 seconds rest, Exercise D1: DB floor flys (neutral grip), 3 x 10***, 60 seconds rest, Exercise E1: Standing rope cable pushdown, 3 x 10***, 60 seconds rest, Exercise A1: Machine rear delt pec dec, 3 x 15**, 60 seconds rest, Exercise B1: DB poliquin raise 3 x 15**, 60 seconds rest, Exercise D1: Lying DB pullover, 3 x 15**, 60 seconds rest, Exercise E1: DB rolling extension, 3 x 15**, 60 seconds rest, Exercise F1: Seated cable rope face pull, 3 x 15**, 60 seconds rest, Exercise D1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest, Exercise E1: Prone seal row, 3 x 6, 60 seconds rest, Exercise H1: Standing rope cable pushdown, 2 x 12, 60 seconds rest, Exercise B1: Lat raise machine 3 x 13, 60 seconds rest, Exercise C1: DB bench 3 x 15**, 60 seconds rest, Exercise F1: 30 degree prone Y-T-L raises, 3 x 15, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 x 2**, 4 minutes rest, Exercise C1: Rack lockout, 3 x 1****, 4 minutes rest, Exercise E1: Seal row, 3 sets of 5 reps, 60 seconds rest, Exercise C1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest, Exercise D1: Prone seal row, 3 x 5, 60 seconds rest, Exercise E1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise F1: Standing rope cable pushdown, 3 x 10, 60 seconds rest, Exercise B1: V-bar dips (forward leaning torso), 2 x 12***, 2 minutes rest, Exercise C1: Lat pulldown (wide / overhand grip), 4 x 10-12***, 60 seconds rest, Exercise D1: DB floor flys (neutral grip), 2 x 10***, 60 seconds rest, Exercise B1: Lat raise machine 3 x 13**, 60 seconds rest, Exercise F1: 30 degree prone Y-T-L raises, 3 x 15**, 60 seconds rest, Exercise A1: Bench press (competition grip), 2 x 1**, 4 minutes rest, Exercise B2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest, Exercise D1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise E1: Seated cable row (v-handle), 3 x 10, 60 seconds rest, Exercise F1: Cable overhead rope extensions, 3 x 10, 60 seconds rest, Exercise A1: DB front raise, 3 x 10, no rest, Exercise A2: DB side raise, 3 x 10, no rest, Exercise A3: DB bent-over rear delt raise, 3 x 10, 60 seconds rest, Exercise B1: Machine rear delt pec dec, 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 0 seconds rest, Exercise D1: Seated HS overhead press, 2 x 10**, 60 seconds rest, Exercise E1: Prone seal row, 2 x 5, 60 seconds rest, Exercise F1: Cobra lat pulldown, 2 x 10, 60 seconds rest, Exercise G1: Rope cable hammer curl, 2 x 12, 60 seconds rest, Exercise H1: Bilateral preacher curl machine (supinated grip), 2 x 15, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 x 1**, 4 minutes rest, Exercise B1: Bottom position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest, Exercise C1: Lockout position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest. Take a look at this now-famous bar path image showing the difference between a novice lift and a world record bench press. Pressing off of pins eliminates the stretch reflex and forces your muscles to work much harder to overcome inertia in the bottom position. One quick and simple way to make sure youre following number four correctly is to add a bit of chalk to the middle of the barbell. Option #2: Bench press once every 7 days, two push workouts per week. This is because as you bring the bar to your chest, the slingshot will be storing elastic energy. Exercise C2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest , Exercise F1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 60 seconds rest, Exercise D1: Seated HS overhead press**, 2 x 10, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest, Exercise D1: Dead bench, 8 sets of 1 rep*****, 45 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 11 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 8 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest, Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest, Exercise F1: DB flies, 3 sets of 13 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB front raises, 3 sets of 6 reps, 60 seconds rest, Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest, Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 12 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 3 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 1 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 reps*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 15 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 3 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest, Exercise F1: DB flies, 2 sets of 8 reps, 10 seconds rest, Exercise F2: DB front raises, 2 sets of 5 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps****, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), sets of 5 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 1 set of 3 reps***, 2 minutes rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 4 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 6 reps****, 120 seconds rest, Exercise B1: Speed bench press (competition grip), 3 sets of 3 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 5 reps****, 2 minutes rest, Exercise D1: Dead bench, 4 sets of 1 rep*****, 60 seconds rest, Exercise C1: Face pulls, 1 set of 100 reps, 60 second rest, Exercise D1: DB front raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise D2: DB lateral raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise B1: Bench press (wide grip), 2 sets of 5 reps***, 2 minutes rest, Exercise C1: DB front raises, 3 sets of 4-8 reps, 60 seconds rest, Exercise D1: Flat DB extension, 3 sets of 10-15 reps, 60 seconds rest, Exercise A1: Bench press (competition grip), 3 sets of 1 reps**, 240 seconds rest, Exercise B1: (15 Minutes of Assistance work for Shoulders, Triceps, Biceps, nothing heavy just getting the blood flowing).

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