Download the WORKOUT CALENDAR!
Looking to increase your MAX BARBELL BENCH PRESS? This routine begins with the PIN-PRESS which is an exercise that will increase your strength at the sticking point of the barbell bench press which is the bottom of the movement. It is important that you take the time to train with unique exercises like this if you are looking to continue to break through plateaus. Once complete we are going to go right into the high volume portion of the workout to focus on building muscle and we are going to end the workout by destroying your ABS!
This routine is designed to give anyone a great workout at the GYM.
This Routine Requires:
List of Exercises:
EXERCISE Sets Rep Goal Rest
Barbell Pin-Press 5 7, 7, 6, 4, 3 2 - 3 min
Barbell Wide-Grip Bench PressAMRAP 1 20 - 30
Seated Dumbbell Arnold Press 4 8 to 10 60 sec.
Seated Dumbbell Overhead Extension 4 8 to 10 60 sec.
Dumbbell Fly (On Bench) 5 8 to 10 30 sec.
Reverse Pulldown 5 8 to 10 30 sec.
Dumbbell Lateral Raise 5 8 to 10 30 sec.
Leg-Lift / Knee Raise 5 20 - 30 30 sec.
Psycho Crunch 5 20 per side 30 sec.
IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.