Risen Nutrition & Wellness
Powerlifting, Bodybuilding, WeightliftingThis program offers 9 weeks of training with 2 days a week purely focused on making gains in the Bench Press. Athletes using this plan should not train chest on any additional days as this will be very tough on the shoulder joints and coule lead to overtraining. But Bench Press Gains will Defintely be had if followed correctly.
2 sessions per week
Must use App app to view and log training
Program Training
A
Barbell Warm-up
1 x 5:00
B
Bench Press
3, 3, 3, 3, 3, 3, 3, 3, 2, 2 @ 80, 80, 80, 80, 80, 81.5, 81.5, 81.5, 83, 83 %
C
Floor Press
5 x 5
D
Skull Crushers
5 x 12
E
Cable Tricep Extensions
5 x 20
F
Ab Wheel
5 x 20
A
Barbell Warm-up
1 x 5:00
B
Bench Press
5 x 5 @ 75 %
C
Incline Bench Press
5 x 8
D
DB Bench Press
5 x 15
E
Incline DB Bench Press
5 x 10
F
Close Grip Bench Press
3 x 8
G
Skull Crushers
5 x 12
H
Cable Tricep Extensions
5 x 20
I
Ab Wheel
5 x 20
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