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BIGGER BENCH IN 8-WEEKS

VIRTUAL GYM

Weightlifting
Coach
COACH KATTOUF

This program will help you to increase your bench press. The workouts will focus on both muscular strength (1-3 Rep Max) and muscular endurance (think, NFL combine when they rep 225 lbs as many times as possible). It is this combination of muscular strength and muscular endurance that will help assist in powering your bench press to the next level.

This program includes 3 workouts per week. And each workout is chest/bench press focused. Over the next 8-weeks, crush these workouts on your Chest Day.

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MUSCULAR STRENGTH
This program will help to assist you in increasing your muscular strength (1-3 RM) on the bench press.
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MUSCULAR ENDURANCE
This program will help to assist you in increasing your Muscular Endurance (think, NFL combine, max reps w/ 225 lbs) on the bench press.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Log your workouts. Track your workouts. use the in-app timer/stopwatch, all through an app.
Equipment
Required
Well-equipped gym.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

LDF STRETCH SEQUENCE 2

1 x 5:00

B

LDF CHEST FLAT BENCH PRESS

15, 12, 10, 8, 6, 6, 3, 15

C

LDF CHEST INCLINE BENCH PRESS

15, 12, 10, 8, 8, 6, 6, 15

Tuesday
Week 1 Day 3

A

LDF STRETCH SEQUENCE 2

1 x 5:00

B

LDF CHEST DIPS

10 x 10

C

LDF Plank to Push Up

10 x 10

Thursday
Week 1 Day 5

A

LDF STRETCH SEQUENCE 2

1 x 5:00

B

Seated Chest Press

6 x 15

C

LDF CHEST INCLINE BENCH PRESS MACHINE

6 x 15

D

LDF CHEST HIGH CABLE PEC FLY

6 x 15

Coach
coach-avatar COACH KATTOUF

NO WHINING. NO COMPLAINING. NO EXCUSES. Dr. Rick Kattouf II is an OCB Masters Pro Natural Bodybuilder, SC State Record Holder, National Record Holder & World Record Holder in Natural Powerlifting (WNBF), Doctor of Optometry, 2x Amazon Best-Selling author, NESTA Sports Nutrition Specialist, NESTA Heart Rate Performance Specialist & NPTA Master Personal Trainer.

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NO WHINING. NO COMPLAINING. NO EXCUSES.

Chest Day. Let's Go!

Get BIGGER BENCH IN 8-WEEKS
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BIGGER BENCH IN 8-WEEKS