Playmakers Sport Performance
Strength & Conditioning, General Fitness, PowerliftingStrength...total body program specifically tailored to improve bench press (4 days per week)
Features4 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
