Week Four For Bench Press Program

1.07.19

Warm up:

  • Triceps extension machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 40 lbs
  • DB reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 5 x 3 x 75%, 95 lbs

Tri-set:

  • DB chest press: 5 x 5, 90 lbs
  • Seated lateral raises: 5 x 5, 30 lbs
  • plate front raises: 5 x 5, 35 lbs

Tri-set:

  • EZ bar close grip chest press: 5 x 5, 60 lbs
  • EZ bar curls: 5 x 5, 50 lbs
  • Pull ups: 5 x 5
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Feeling stronger

Dynamic Effort Bench 

Warm up:

  • Incline DB bench press: 4 x 25, 20 lbs
  • Cable triceps pressdown: 4 x 25, 30 lbs
  • DB bentover neutral grip row: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 8-10, 3 x 80 lbs, 3 x 85 lbs

Superset:

  • DB chest press: 5 x 8-10, 60 lbs
  • DB arnold press: 5 x 8-10, 50 lbs

Tri-set:

  • DB one arm row: 5 x 8-10, 35 lbs
  • DB triceps kickback: 5 x 8-10, 20 lbs each arm
  • DB one arm chest press: 5 x 8-10, 25 lbs each arm

Monday’s workout

Chest Dynamic Effort

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Pec Dec: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 35 lbs
Workout:
  • Barbell bench press: 6 x 6-8 (70%) + 5 lbs, 3 x 90 lbs, 3 x 95 lbs
  • Barbell bench press: 1 x 1, 125 lbs 
 
  • Cable Triceps pressdown: 4 x 8-10, 1 x 60 lbs, 3 x 70 lbs
  • Cable face pull: 4 x 8-10, 1 x 60 lbs, 3 x 70 lbs
  • EZ bar military press: 4 x 8-10, 50 lbs
 
  • DB shoulder shrugs: 4 x 8-10, 90 lbs 
  • Smith machine incline push up: 4 x 8-10
  • Smith machine inverted row: 4 x 8-10

Bench & Arms

Bench & Arms

Warm up:

  • EZ bar chest press: 4 x 25, 20 lbs
  • DB bentover reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 3 x 80 lbs, 3 x 85 lbs

Tri-set:

  • Smith machine incline press: 4 x 8-10, 75 lbs
  • DB chest press: 4 x 8-10, 60 lbs
  • Alternating DB curl: 4 x 8-10, 50 lbs

Tri-set:

  • Smith machine behind the back shoulder shrugs: 4 x 8-10, 95 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs each arm
  • One arm DB preacher curl: 4 x 8-10, 20 lbs each arm

Tri-set:

  • Seated DB shoulder press: 4 x 8-10, 50 lbs
  • Narrow grip EZ bar chest press: 4 x 8-10, 50 lbs
  • Seated DB curl (alternating): 4 x 8-10, 40 lbs

Monday Chest

Warm up:

  • Resistance band chest fly: 4 x 25, green
  • Triceps rope attachment extension: 4 x 25, 20 lbs each arm
  • Lat pulldown: 4 x 25, 40 lbs

Workout:

  • Barbell floor press: 1 x 95 lbs, 2 x 100 lbs, 1 x 100 lbs, 2 x 105 lbs (60-65%)

Superset

  • One arm DB row: 4 x 8-10 each arm, 30 lbs
  • Assisted pull ups: 4 x 8-10, 100 lbs

Superset:

  • Reverse grip lat puldown: 4 x 8-10, 80 lbs
  • Wide grip seated low row: 4 x 8-10, 80 lbs

Superset:

  • Incline DB row: 4 x 8-10, 50 lbs
  • Skullcrushers: 4 x 8-10, 30 lbs

My Top 6 Triceps Exercises

Triceps & Strength

Many people fail to notice that no matter how big of biceps you have, your strength will dwindle if you have weak triceps muscles. Everyone usually focuses on making a stronger bicep & bigger biceps but when it comes to triceps, it goes to the waist-side. It’s true, that if your triceps are strong & defined, then your overall arm strength will increase as well, not to say to ignore bicep workouts, but it’s to say that focusing only on building a bicep muscle is not going to make your bench press that much higher than it is now & your pull up game will fall short due to weaker triceps as well. Now with all things considered both of the mentioned exercises have other body parts that need strengthening to make the world go round, but for now, I want to focus on the triceps & help speed ya up to par with this body part, so you can be well-rounded and strong. Below are a list of 5 triceps exercises you should implement in your workouts for mass and strength & don’t be afraid to use different variations/ equipment — “The world is your oyster”

  1. Weighted Bench dips / Weighted Dips (if you can’t do weighted just yet, try just body weight)
  2. DB Triceps kickback (sometimes people’s form sucks because they use more shoulder, really focus in on the triceps) or use another form of equipment that won’t hinder your triceps from being used
  3. Skullcrushers 
  4. DB overhead triceps extension/ single arm overhead triceps extension
  5. Barbell close grip bench press
  6. Diamond Pushups 

Hopefully with this tid bit of exercises, it can get you started on building some bigger, stronger muscles! 

Heavy never felt so good

Warm Up:

  • Seated leg curl: 4 x 25, 20 lbs
  • Kettlebell lateral lunges: 4 x 25, 4kg
  • Single leg butt lifts: 4 x 25

Workout:

  • Sumo deadlift: 6 x 2-3 (90%) 260 lbs
  • Barbell back squat: 6 x 2-3 (90%) 200 lbs

This was all I had done today because I had to get home in time to have a nap, meal prep and get around for an online Webinar (which I ended up waking up late for – only got a glimpse of 30 minutes of it) so hopefully it still counts towards my CEC’s lol. 

P.S I did a two a day today and came in to lift with a friend  — working on triceps