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Shortcut To Strength: Day 30 - Bench Press Strength Focus

Push your workout to a whole new level with today's bench-focused training.

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Keep your rep count low and your intensity high in today's workout. If you can't keep good form using heavier weights on the single-joint exercises (dumbbell fly, lateral raise, triceps extension), drop your weight to around your 8RM and finish out your sets there. Don't forget to get in a few warm-up sets and keep your rest periods around 3-5 minutes.

Bench Press Strength Focus: Chest, Shoulders, Triceps

Bench press

5 sets of 2 reps (95% of 1RM)
Bench press Bench press


Incline dumbbell press

4 sets of 3 reps (3RM)
Incline dumbbell press Incline dumbbell press


Dumbbell fly

3 sets of 6 reps (6RM)
Dumbbell fly Dumbbell fly


Barbell shoulder press

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


Dumbbell lateral raise

3 sets of 6 reps (6RM)
Dumbbell lateral raise Dumbbell lateral raise


Face pull

3 sets of 6 reps (6RM)
Face pull Face pull


Barbell shrug

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


Close-grip bench press

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

Overhead dumbbell triceps extension Overhead dumbbell triceps extension

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