Adept Performance
Strength & Conditioning, Field Sports, PowerliftingBench Bomb has seen over 150+ bench press PR's in the first 6 months of it being released and now it is on train heroic!
3 Sessions a week focused on building a bigger bench press watch as your strength explodes toward your new PR.
Designed by Australian Bobsled Team Member Lachie McPherson his experience developing this program has come from years of experience trialling every detail to ensure the best result possible.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Single Arm DB Shoulder Press
2 x 8
A2
Dead Bug
2 x 5
A3
Band Rotations
2 x 8
B
Bench Press
2 x 5 @ 70 %
C1
Lat Pulldown
6, 8, 10, 10, 10 @ 60 %
C2
DB Shrug
3 x 12 @ 60 %
D1
Chest-Supported DB Row
3 x 10 @ 60, 65, 65 %
D2
DB Lateral Raise
3 x 10 @ 50 %
A1
Half-Kneeling DB Shoulder Press
2 x 8
A2
Banded Bird Dog
2 x 6
A3
DB Side Bend
2 x 10
B
Bench Press
8, 5, 4, 4, 2, 2 @ 50, 60, 70, 75, 80, 80 %
C1
Incline DB Bench Press
8, 10, 12, 12 @ 50, 55, 60, 65 %
C2
Bent Over DB Row
4 x 10 @ 60 %
D1
Seated DB Curl
D2
Standing DB Upright Row
D3
Tricep Pushdown
A1
Single Arm DB Shoulder Press
2 x 8
A2
Dead Bug
2 x 5
A3
Band Rotations
2 x 8
B
Bench Press
2 x 5 @ 70 %
C1
DB Shoulder Press
3 x 8 @ 60 %
C2
Plate Front Raise
3 x 10 @ 50 %
D1
DB Lateral Raise
3 x 10 @ 50 %
D2
Cable Facepull
10, 12, 15 @ 50 %
A
DB Bench Press
10, 8, 6, 6, 6 @ 50, 60, 70, 70, 75 %
B
Dip
4 x 6 @ 10 %
C
Pull-Up
2 x 4
D1
DB Bicep Curls
3 x 12 @ 50 %
D2
Skull Crushers
3 x 12 @ 50 %
D3
DB Shrug
3 x 12 @ 50 %
