West Indy Barbell
This 8 week program is designed for the lifter that is missing their bench right off the chest. Using a variety of specialty bars, this program runs 2 days per week with a warm-up and training session that will build a bigger bench-press.
Features2 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
WIB Upper Warm Up 4
Complete 4 times: Band Pull-Apart x 25 Set Up: Hold a mini band with one hand at each end Execution: Wrap hand around end of a band. The wider your hand spacing is on the band, the less tension during the movement. The closer you bring your hand spacing on the band, the more tension during the movement. Hold the band at shoulder level with arms straight out in front of you. Pull the band apart while squeezing your shoulder blades together. DB Bench Press x 15 Set Up: Using a flat bench and 1 dumbbell in each hand Execution: Lying flat on a bench, hold a dumbbell in each hand just to the sides of your shoulders. Palms should be facing toward your feet. Place feet flat on the floor. Keep upper back tight. Begin the movement with your elbows extended and arms straight. Keeping your chest up and feet flat, lower the dumbbells to shoulder height. Press the dumbbells back to the starting position. Pushdown x 25 Set Up: Position the horizontal bar or rope on the cable machine so that the rope or bar is at shoulder height. Execution:Begin by facing the cable machine with feet slightly apart and a slight bend in the knees. Grab the horizontal cable bar or rope attachment using overhand grip. Tuck your elbows into your rib cage keeping your back straight. Hands should be at chest level. Push down until your elbows are fully extended. Return to starting position.
B
Cambered Bench Bar Bench Press
1 x 1 @ MAX lb
C
One-Arm DB Incline Bench Press
3 x 6
D
DB Front Raise
3 x 15
E
Rear Delt Flyes
4 x 15
Conditioning
A
WIB Upper Warm Up 4
Complete 4 times: Band Pull-Apart x 25 DB Bench Press x 15 Pushdown x Complete 4 times: Band Pull-Apart x 25 Set Up: Hold a mini band with one hand at each end Execution: Wrap hand around end of a band. The wider your hand spacing is on the band, the less tension during the movement. The closer you bring your hand spacing on the band, the more tension during the movement. Hold the band at shoulder level with arms straight out in front of you. Pull the band apart while squeezing your shoulder blades together. DB Bench Press x 15 Set Up: Using a flat bench and 1 dumbbell in each hand Execution: Lying flat on a bench, hold a dumbbell in each hand just to the sides of your shoulders. Palms should be facing toward your feet. Place feet flat on the floor. Keep upper back tight. Begin the movement with your elbows extended and arms straight. Keeping your chest up and feet flat, lower the dumbbells to shoulder height. Press the dumbbells back to the starting position. Pushdown x 25 Set Up: Position the horizontal bar or rope on the cable machine so that the rope or bar is at shoulder height. Execution:Begin by facing the cable machine with feet slightly apart and a slight bend in the knees. Grab the horizontal cable bar or rope attachment using overhand grip. Tuck your elbows into your rib cage keeping your back straight. Hands should be at chest level. Push down until your elbows are fully extended. Return to starting position.
B
Competition Bench Press
9 x 3 @ 40 %
C
Buffalo Bar Bench Press
3 x 20
D
DB Fly
3 x 15
E1
Rope Face Pulls
4 x 12
E2
DB Lateral Raise
4 x 25
F
Hammer Curl
3 x 12
