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Conjugate Bench press part 2
by Jarno R.
Program Description
Last 4 weeks is peaking
Program Overview
Level
Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Apr 25, 2024 04:28
Last Edited
May 07, 2024 10:19
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Week 1
1 / 8 Weeks
Day 1
1
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
@7
@8
@9
@10
2
Larsen Press (Barbell)
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@8
3
Seal Row
6 Sets
6 Reps
@7
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8.5
@9.5
2
Zercher Squat (Barbell)
4 Sets
6 Reps
@8
3
Leg Press
2 Sets
15 Reps
@8
4
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
5
Side Crunch (Cable)
2 Sets
20 Reps
Day 3
1
Bench Press (Paused)
4 Sets
3 Reps
70%
2
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
@7
3
Band Pull Apart
2 Sets
AMRAP
@8
4
Lat Pulldown (Single Arm)
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@6
@7
@8
@8.5
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8
6
Bicep Curl (Cable)
2 Sets
20 Reps
@8