1. Bench Press
* See table for sets and reps
> Arch your back and grasp the bar outside shoulder width. Pull it out of the rack and lower the bar to your sternum, tucking your elbows near your sides. Press the bar up.
2. Pause Bench
> Lower the bar to your chest and pause (but do not rest) there for two seconds. Press back up. Use the same weight you did on the bench press, but perform only single reps. Total the number of reps you did in one set of the bench press above (if you did 3 sets of 8, do only 8 singles on the pause bench).
3a. Dumbbell Row
Weeks 1–3: Sets: 4 Reps: 8
Weeks 4–6: Sets: 4 Reps: 5
3b. Incline Dumbbell Press
Weeks 1–3: Sets: 4 Reps: 8 (but leave a little "in the tank")
Weeks 4–6: Sets: 4 Reps: 5 (switch to barbell incline press)
Weeks 1–3: Sets: 3 Reps: as many as possible
Weeks 4–6: Sets: 3 Reps: 5 (with weight)
Sets: 3 Reps: 10–12
> Hold the end of a dumbbell with both hands on the plates and lie back on a flat bench. lower the weight behind your head so you feel a stretch in your lats. Pull the weight back over your chest.
|Week 1||3 sets of 8 reps|
|Week 2||3 sets of 6 reps|
|Week 3||3 sets of 5 reps|
|Week 4||4 sets of 3 reps|
|Week 5||4 sets of 2 reps|
|Week 6||Test your max|