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Shortcut To Strength: Day 16 - Bench Press Strength Focus

With this trainer, the focus is on strength, not speed. Increase your capacity to push that iron with today's bench-focused workout.

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Last week, you started bench-strength day with the same exercises you're going to conquer again today. Lower reps mean you'll bump the weight up. Remember, you want to work your way up to 85% 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.

Bench Press Strength Focus: Chest, Shoulders, Triceps

Bench Press

5 sets of 5 reps (85% of 1RM)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Incline Dumbbell Press

4 sets of 5 reps (5RM)
Incline Dumbbell Press Incline Dumbbell Press


Dumbbell Fly

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


Barbell Shoulder Press

3 sets of 5 reps (5RM)
Barbell Shoulder Press Barbell Shoulder Press


Dumbbell Lateral Raise

3 sets of 8 reps (8RM)
Side Lateral Raise Side 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 Barbell Bench Press Close-Grip Barbell Bench Press

Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

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