CheckoutContact - (347) 674-6717
Training Plan - Week 1
Week 1
This training plan was created by an NCAA certified strength and conditioning coach.
Plyometrics & Sprints My Plans
Login or sign up for a free account to customize and save this Workout Plan.
- Barbell Bench Press8 sets x 5 reps
- Push Presses From the Floor2 sets x 10 reps
- Alternating Renegade Rows3 sets x 6 reps
- Weighted Dips2 sets x 10 reps
- Overhead Rope Extensions2 sets x 8 reps
- Alternating Renegade Rows2 sets x 8 reps
- Diamond Push-Ups2 sets x reps until failure
- Lateral Raises2 sets x 15 reps
- Dumbbell Deltoid Raises 2 sets x 15 reps
- Dumbbell Snatch (Parallel Stance)3 sets x 5 reps
- Barbell Back Squats8 sets x 5 reps
- Box Jumps4 sets x 5 reps
- * Alternate Grip Pull-Up5 sets x 10 reps
- Bent Over Barbell Rows2 sets x 8 reps
- Inverted Rows1 set x reps until failure
- Dumbbell Reverse Lunges2 sets x 8 reps
- Barbell Step-Ups2 sets x 8 reps
- Glute Ham Raises2 sets x 8 reps
- Lying Leg Curls2 sets x 12 reps
- Standing Barbell Calf Raises 2 sets x 20 reps
- Weighted Back Extensions3 sets x 10 reps
- Barbell Shrugs4 sets x 12 reps
- ^ Hanging Leg Raises3 sets x 15 reps
- ^ Planks3 sets x 60 seconds
- ^ Side Planks 3 sets x 30 seconds
- ^ Dragonflags3 sets x 8 reps
- ^ Windshield Wipers3 sets x 10 reps
- ^ Ab Rollers3 sets x 10 reps
- ^ Russian Twists3 sets x 10 reps
- ^ V-Ups3 sets x 10 reps
- ^ Physioball Hamstring Curls3 sets x 10 reps
- * Barbell Bench Press8 sets x 3 reps
- Incline Dumbbell Bench Press4 sets x 5 reps
- Close Grip Barbell Bench Press4 sets x 5 reps
- Overhead Rope Extensions2 sets x 8 reps
- Medicine Ball Plyometric Push-Ups2 sets x 8 reps
- Physioball Push-Ups2 sets x 8 reps
- Lateral Raises3 sets x 15 reps
- Dumbbell Deltoid Raises 3 sets x 15 reps
Barbell Bench Press
What You'll Need
In a stunner, you'll need a barbell and a flat bench. If you're looking to max, please grab a sane spotter, preferably one without bad breathe or an inclination to spit on you while yelling at you to get that last rep. Or, if you're looking to get fancy with it, give Coach Hermann's article on chains and bands a read... That'll add a layer of difficulty to this all.
Why You Should Be Doing This Exercise
We can try to be more witty here, or just cut right to the chase. Let's try the chase: The bench press is a fantastic exercise that works almost every muscle in your upper body. Period. Don't over think it.
Start
Lying on the bench, make sure your feet are on the ground, shoulder width apart. Your back is to remain flat on the bench throughout this exercise. Use a grip broader than your shoulder's width, one that's comfortable for you, but not too wide.
Middle
After lifting the bar (perhaps with the help of your favorite spotter), lower it to the middle of your chest. Touch your chest, but for the love of man, please don't bounce the bar off of your chest for momentum. Your sternum will thank you later. Also, please don't lock your arms out at the top of the push.
Finish
When done, place the bar back on the rack. Yup, that's the bench press. For more though on how to properly bench, give Coach Demayo's excellent start-to-finish bench walk through a read.
Key Don'ts
1. Do not put your feet on the bench. This is foolish and never to be done.
2. Don't arch your back. Nope, read that again please. Got it? Good.
3. Don't lock your elbows out at the top okay? Sincerely, your elbows.
Loading...
