Playmakers Sport Performance
Strength & Conditioning, General Fitness, Powerlifting, Functional Fitness, Functional TrainingHow much ya bench?
Every gym bro will be impressed when you tell them about the gains.
Total body program specifically tailored to improve bench press (4 days per week)
4 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
5, 5, 5, 4, 4 @ 60, 70, 75, 80, 80 %
B1
Back Squat
4 x 3 @ 60, 65, 70, 75 %
B2
Chin-Up
4 x 3
C1
Chest-Supported DB Row
3 x 10
C2
DB Pullover
3 x 5
D
Banded Tricep Pushdown
4 x 25
E1
DB Shrug
3 x 20
E2
Barbell Bicep Curl
3 x 10
A
Shoulder Press
4 x 5
B1
Close Grip Bench Press
3 x 10
B2
1-Arm DB Row
3 x 5
C1
Rear Delt Flyes
3 x 20
C2
Barbell Upright Row
3 x 20
D
Skull Crushers
10, 10, 5, 5, 5
E1
Hammer Curl
4 x 25
E2
Band Over the Tops
4 x 25
E3
DB Rotation
4 x 25
A
Incline DB Bench Press
3 x 10
B1
Front Squat
3 x 4
B2
Pull-Up
3 x 3
C
Bent Over Row
4 x 10
D
DB Overhead Tricep Extension
3 x 20
E1
Barbell Shrug
3 x 10
E2
Barbell Bicep Curl
3 x 10
A
Bench Press
3 x 10 @ 55, 60, 65 %
B
One-Arm DB Bench Press
3 x 5
C1
DB Lateral Raise
3 x 10
C2
Standing Curl + Press
3 x 10
D
Skull Crushers
10, 10, 5, 5, 5
E1
Hammer Curl
4 x 25
E2
Band Over the Tops
4 x 25
E3
DB Rotation
4 x 25
