Tuesday, 13 December 2011

December 13th 2011

Max Bench day

Incline bench press

- Work your way up to a 6RM in 3 - 4 warm up sets of incline.
8 sets of 3-6 reps @ 85-90% of 1RM (1 Repetition Maximum)
- Seated DB rows, Single arm row with KB, Tricep roll downs, Parallel bar dips 2x 15-20 Reps

Make sure you have a partner to spot you on max bench day.

The aim of this workout is to get  MAX power output from your bench press over a number of sets so that we lift a great total amount of weight. The warm up sets are super important to get the body ready for load and conditioned in the technique. Finish off with Rowing and Tricep exercises due to the back being so important in creating a strong chest. If you have a weak back your brain has a mechanism telling your body not to get a super strong chest or BENCH. SO work your back and TRIs in large reps after any Bench day.

Good Luck


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