Charlie Mike: Day 8 - Bench Press, Metabolic Conditioning

Your mission this week is to believe in yourself, your abilities, and the efficacy of this program. Get ready to push and pull your way through today's workout!

Back | Main | Next

Your mission this week is to believe. Not only do I want you to believe in yourself, but I want you to believe in this program. You're going to find yourself doing things you've never done before, and it's not always going to be rainbows and butterflies, but I believe you can conquer each workout, master every exercise, and push yourself to find new limits.

Charlie Mike Training Program Believe
Watch the video - 1:31

This week, you'll start each workout with a strength exercise. Today, you've got bench press on tap. Make sure you know your one-rep max (1RM) values from last week; you'll be using those numbers to calculate the weight you'll use for all strength exercises moving forward.

Increasing your strength will require you to take each set to near failure. If you can easily get through all your reps without even breaking a sweat, you need to add more weight. Completing the last 1-2 reps of each set should be a struggle. If it's not, don't hesitate to add a little more weight to the bar. Remember that change only comes when you challenge yourself and believe you can do more.

After your strength work, you'll move on to circuit training with a special emphasis on exercise technique. With these circuits, it's important to write down and keep track of not only the time it takes to complete each circuit, but the weight you use for each exercise. Pick an initial weight that allows you to complete the prescribed number of repetitions using good form. The next time you do that exercise, challenge yourself either by using a heavier weight or trying to complete the circuit in a shorter amount of time.

Remember, even though your overall circuit time is important, it's not important enough to risk injuring yourself. If you perform each rep with care and keep your mind on the task at hand, you'll soon be blowing through these exercises like a pro! Believe it, and it shall be so.

Day 8: Bench press, metabolic conditioning



Bench Press

3 sets of 8 reps at 80% (Rest 2 minutes)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Technique Circuit: 3 rounds

Ring Row

12 reps (alternative: inverted row)
Suspended Row Suspended Row
Kettlebell Windmill Kettlebell Windmill

Burpee Pull-Up

10 reps (alternative: 10 burpees then 10 banded pull-ups)
Burpee Pull-Up Burpee Pull-Up
Note: Rest 5-10 minutes.

Technique circuit: 4 rounds

Barbell Thruster

10 reps (alternative: kettlebell or dumbbell thruster)
Barbell Thruster Barbell Thruster
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover
One-Arm Kettlebell Swings One-Arm Kettlebell Swings


400 meters
Jogging-Treadmill Jogging-Treadmill

An Advanced Stack Designed To Support Muscle Growth And Recovery! Go Now!

Back | Main | Next