Wenning Warm-up for Max Effort Bench Press

by Fearless DoGooder
2 athletes joined

Program Description

To warm up and engage the muscles involved in bench pressing for stabilization and activation. https://youtu.be/o61dLV9ccXA?si=AKNF7kAK3B9QwVJW

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    20 minutes
  • Created
    May 22, 2025 06:15
  • Last Edited
    Jun 18, 2025 08:15

Summary

Elevate your bench press game with the Wenning Warm-up for Max Effort Bench Press program! Designed for a focused 1-week duration, this single-day routine prepares your body for maximum lifts with a strategic blend of supersets, including Chest Supported Rows, Tricep Pushdowns, and Dumbbell Bench Presses. Each session lasts just 12 to 15 minutes, emphasizing minimal rest between giant sets to optimize your performance. Equip yourself with a full gym and get ready to crush your max effort goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
4
25 reps
40%
1B
Tricep Pushdown (Cable)
4
25 reps
40%
1C
Bench Press (Dumbbell)
4
25 reps
40%
1D
Side Lying Dumbbell External Rotation
4
25 reps
40%
Week 1
1 / 1 Weeks
Day 1
1A
Chest Supported Row (Dumbbell)
4 Sets
25 Reps
40%
1B
Tricep Pushdown (Cable)
4 Sets
25 Reps
40%
1C
Bench Press (Dumbbell)
4 Sets
25 Reps
40%
1D
Side Lying Dumbbell External Rotation
4 Sets
25 Reps
40%