Shortcut To Strength: Day 23 - Bench Press Strength Focus

Give last week's workout another go with today's bench-focused training.

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Remember last week's workout? Good. Today you're going to rock it again. Lower reps mean that you'll bump the weight up. Remember, you want to work your way up to 85 percent of your one-rep max, even if you know what that max is. Go through as many reps as you need for your joints to be adequately warmed up, but make sure you don't fatigue yourself before the real lifting begins. Then, if you don't know it already, take a guess at what your 5- and 8-rep max might be.

Bench Press Strength Focus: Chest, Shoulders, Triceps

Bench press

5 sets of 5 reps (85% of 1RM)
Bench press Bench press


Incline dumbbell press

4 sets of 5 reps (5RM)
Incline dumbbell press Incline dumbbell press


Dumbbell fly

3 sets of 8 reps (8RM)
Dumbbell fly Dumbbell fly


Barbell shoulder press

3 sets of 5 reps (5RM)
Barbell shoulder press Barbell shoulder press


Dumbbell lateral raise

3 sets of 8 reps (8RM)
Dumbbell lateral raise Dumbbell lateral raise


Face pull

3 sets of 8 reps (8RM)
Face pull Face pull


Barbell shrug

3 sets of 5 reps (5RM)
Barbell shrug Barbell shrug


Close-grip bench press

3 sets of 5 reps (5RM)
Close-grip bench press Close-grip bench press

Overhead dumbbell triceps extension Overhead dumbbell triceps extension

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