The Dirty Gym
Promo code: "EDMORISHIMABENCH" to pay only $4.95
Ed Morishima was an elite lifter benching 3 times his body weight in competition for the USAPL.
This workout was republished Jan/2003 in POWERLIFTINGUSA.
This is an 8-week RAW bench routine. Day 1 is dedicated to light work and volume. Thursday has heavy work! Exposing you to learning how to hold heavy weight. Claiming to add around 15-30lbs in a beginner to intermediate lifter!
If your bench has stalled and you want a challenge, give it a run!
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
8, 5, 3, 3, 3, 3, 3 @ 38, 64, 78, 78, 78, 78, 78 %
B
Incline DB Bench Press
3 x 5
C
DB Incline Fly
3 x 5
D
Tricep Pushdown
3 x 8
E
Concentration Curl
3 x 8
F
Hammer Curl
3 x 8
A
Bench Press
8, 4, 1, 5 @ 38, 58, 75, 85 %
B
Flat DB Bench
3 x 5
C
DB Fly
3 x 5
D
DB Tricep Extension
3 x 8
E
Barbell Curl
3 x 8
F
DB Wrist Curl
3 x 8
