12 Week Bench Program
BonSchro
Build a bigger bench with this 12 Week Bench Program! A wide variety of exercises accompany the main bench work to build a bullet proof upper body. Nothing is left out! Bench big. #BenchLikeBonnie
A
Bench Press
3 x 10
B
1 1/4 Bench Press
3 x 4
C
DB Floor Press
3 x 20
D
Chest Flys
3 x 20
E1
Weighted Push Ups
4 x MAX
E2
Push Ups
4 x MAX
F
Banded Tricep Pushdown
3 x 30
A
6CT Pause Bench Press
3 x 4
B
Bench Press
1 x 12
C
Arnold Press
3 x 20
D
DB Incline Press
3 x 20
E
Upright Row
3 x 20
F
Banded Face Pulls
3 x 35
A
Bench Press
3 x 1
B
5 CT Paused Bench Press
4 x 4
C
Seated DB military press
3 x 20
D1
Lat Pull Downs
4 x 15
D2
Lat Pull Downs
1 x MAX
E
Barbell Curls 30s
4 x 30
Bonnie Schroeder
Bonnie is a powerlifting athlete and coach with a background in track, bodbuilding and CrossFit. She competed successfully many years in the 57kg class and now spends her time coaching and conducting seminars across the country.
