BENCH STRENGTH

To increase bench press strength.Banded chest flies before bench days to activate chest muscles, as well as to keep shoulders healthy, pull-aparts and rotator cuff banded. Also, physio at the end of workout with calves.Add 1km of speed 3 walking, or biking for cardio.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Face Pull

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Skull Crusher (Barbell)

Long Pause Bench Press

TRX Row

Dip (Bodyweight)

Bench Press (Close Grip)

Reverse Pec Deck

Front Raise

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