The Apex Pull & Press Specialist Routine

This program aims to improve your Bench press and deadlift for people who can't squat for any knee problems. It's expected to add 20-40 pounds to your deadlift and around 10 pounds to your bench press.
The Ideology behind the deadlifting part is to get the most out of accessories while pushing deadlifts hard.
The bench press ideology is to make you strenghten every part of the bench press movment and imrpove your technique which is crutical for bench press.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Paused)

Deadlift (Barbell)

Speed Deadlift

Stiff Leg Deadlift

Bent Over Row (Barbell)

Underhand Lat Pulldown

Good Morning

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Plate Pinches

Deadlift (Paused)

Wide Grip Lat Pulldown

Single Arm Row (Cable)

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Face Pull

Bench Press (Close Grip)

Leg Extension

Power Shrug

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