A barbell bench press plan. This is a bolt-on plan (2 days per week), which means you can run it alongside your current training of other muscle groups.
It is recommended that you split these 2 days over the week to ensure rest and rotation of muscle groups. An example of how this plan can be worked into your current 4/5 day training schedule:
Day 1: Quads
Day 2: Strong Start Big Bench Bolt-On Plan (Day 1)
Day 3: Rest
Day 4: Hamstrings & Glutes
Day 5: Strong Start Big Bench Bolt-On Plan (Day 2)
Day 6: Shoulders
Day 7: Rest
The percentage (%) refers to the percentage of your current one rep max (a weight you’ve actually done, not what you want to do)
All workouts listed in course format with videos and descriptive technique guides
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