Bench, Please!
Squats and Hops
General FitnessIf you've ever walked into the gym and thought, "Is it chest day? Nah, it's always chest day," then welcome to "Bench, Please," the program that worships at the altar of the bench press.
This isn't just about throwing weight on the bar. It's about mastering the art of the press, building a chest that turns heads, and finally getting an answer to "How much do you bench?" that you can say with pride.
Expect tons of benching (duh), with smart accessory work to build strength, power, and those oh-so-glorious pecs. We'll keep your shoulders happy, your triceps working overtime, and your ego soaring with every PR.
So, if your favorite three words are "Spot me, bro," and you believe chest day should be a daily occurrence, this program is your new best friend. Let's press like our lives depend on it.
Circuit
A
Do 2-3 rounds. Push-ups x 5 Reverse Lunge and Reach x6 ea Inchworms x 6 Handcuffs x 12
B1
Bench Press
10, 6, 6, 6, 6 @ 50, 60, 70, 70, 70 %
B2
DB Reverse Fly
3 x 10
C
Reverse Grip Bench
3 x 8
D
Pendlay Row
10, 5, 5, 5, 5 @ 40, 60, 70, 75, 75 %
E1
DB Pullover
3 x 8
E2
Prone Scarcrow Press
3 x 8
Circuit
A
Do 2 -3 rounds. Push-Ups x10 Shoulder Taps - x10 Spider-Mans - x10 Toe Pulls x10 Body weight Squats x10
B
Back Squat
8, 6, 6, 6, 6 @ 50, 60, 70, 70, 70 %
C1
Leg Extension
3 x 10
C2
Lying Leg Curl
3 x 10
D1
Farmers Carry
3 x 20
D2
Dead Bug
3 x 10
Circuit
A
Do 2 rounds: I's and Y's x10 Spider-Mans x10 Handcuffs x10 Then Do 3x8 of each. Front Shoulder Raises Side Shoulder Raises Rear Shoulder Raises
B
1 Dumbbell bench
8, 5, 5, 5, 5
C
Lat Pulldown
5 x 6
D1
DB Fly
3 x 12
D2
DB Shrug
3 x 12
E1
Hammer Curl
5 x 5
E2
DB Skull Crushers
5 x 6
Conditioning
A
Melt Down Warm-Up
Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8
B
DB RDL
8, 5, 5, 5, 5
C
Chin-UP_
4 x 3
D
Good Morning
3 x 10
E
Landmine Anti-Rotation
3 x 10
Conditioning
A
D-Flex and Press Warm-Up
First: Do 2 rounds of this: Toe Pulls x 10 Knee Hugs x10 Push-Ups x 10 Then: Do 2 round of this: Use an empty bar Bench Press x 10 Lunges x 10 ea leg
B1
Bench Press
8, 6, 5, 3, 3, 3 @ 50, 60, 70, 85, 85, 85 %
B2
Band Face Pull
2 x 12
B3
i's and Y's
2 x 8
C1
1 Dumbbell Overhead Press
4 x 6
C2
Rear Delt Flyes
4 x 10
D1
Body Weight Squat
4 x 10
D2
Banded Push-Ups
4 x 8
A
Drink a Beer!
Garson Skelton
11 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.
