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Shortcut To Strength: Day 9 - Bench Press Strength Focus

Push your way through today's chest, shoulder, and triceps workout.

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Today's workout will target all three areas of your chest before finishing off with some isolated exercises for your shoulders and triceps. Pick a heavy enough weight so that the last 1-2 reps of each set are a challenge, but make sure to keep good form.

You don't have to time your rest periods, but you shouldn't need more than 2-3 minutes of recovery between sets. Make sure to drink enough water throughout your workout to stay hydrated and strong.

Bench Press Strength Focus: Chest, Shoulders, Triceps

Bench Press

5 sets of 8 reps (80% of 1RM)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Incline Dumbbell Press

4 sets of 8 reps (8RM)
Incline Dumbbell Press Incline Dumbbell Press


Dumbbell Fly

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


Barbell Shoulder Press

3 sets of 8 reps (8RM)
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 8 reps (8RM)
Barbell Shrug Barbell Shrug


Close-Grip Bench Press

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

Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

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