CONJUGATE CLUB 8 Weeks To A Big Bench - Missing at Top PDF [PDF]

Zitiervorschau

Pointers *Try to finish the workout in about 45 minutes, excluding your warm up.  *On the Max Effort exercise, your 7th set should be your heaviest attempt *On Dynamic days velocity of the barbell is important, if it feels too slow/heavy, remove weight but keep the band tension the same

Week 1 - Day 1 - Max Effort Main:  Straight bar pin press sticky point height, close grip 1RM Accessories:  1.    Straight bar pin press, same pin height, close grip 3 x 6 2.    Dumbbell extensions 4 x 8  3.    Cable face pulls  4 x 10 4.    Banded tricep extension 3 x 50

Week 1 - Day 2 - Dynamic Effort Main:  Straight bar bench 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip Accessories:  1.    75 degree incline close grip barbell press 3 x 20  2.    Incline dumbbell extension 5 x 10 3.    T-bar row 4 x 8  4.    Elbows out cable extension 3 x 20 5.    Band tears 4 x 50

Week 2 - Day 1 - Max Effort Main:  Straight bar floor press, close grip 1RM Accessories:  1.    Dumbbell floor press 3 x 6  2.    Dumbbell seated Freedom press 5 x 8  3.    Barbell in power rack close grip push ups 3 x max reps 4.    Barbell row 4 x 8

Week 2 - Day 2 - Dynamic Effort Main:  Straight bar bench 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip Accessories:  1.    Straight bar close grip bench press 3 x 20 2.    Dumbbell rollbacks 4 x 12 -ss- band tears 4 x 50 3.    Seated row 3 x 12 4.    Overhead band extension 4 x 50  5.    Barbell shrugs 3 x 15 

Week 3 - Day 1 - Max Effort Main:  3 board press close grip 1RM Accessories:  1.    3 board press close grip 3 x 6  2.    Dips with weight 4 x 8  3.    Dumbbell William extension 3 x 15  4.    Seated row 4 x 10  Week 3 - Day 2 - Dynamic Effort Main:  Straight bar bench 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip Accessories:  1.    Elevated feet close grip push ups in power rack 5 x 20 2.    Dirty 30s 3 sets, add weight each set 3.    Dumbbell row 3 x 12 4.    Banded overhead tricep exension 4 x 50 5.    Dumbbell hammer curls 3 x 12

Week 4 - Day 1 - Max Effort Main:  Football bar close grip + mini bands 1RM  Accessories:  1.    Football bar close grip + mini bands 3 x 6 reps

2.    Lying straight bar extension 4 x 8  3.    Upright row 3 x 10 4.    Dumbbell reverse fly 3 x 12 5.    Banded tricep extension 4 x 60 

Week 4 - Day 2 - Dynamic Effort Main:  Football bar 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip Accessories:  1.    Incline dumbbell press 3 x 20 2.    Decline EZ bar tricep extension 4 x 10 3.    Seated row 4 x 15 -ss- Dumbbell lateral raise 4 x 25 4.    Dumbbell Williams extension 3 x 50 

Week 5 - Day 1 - Max Effort Main:  Swiss bar pin press of sticky point, close grip + mini bands 1RM Accessories:  1.    Straight bar sticky point pin press + mini bands 3 x 6 2.    Incline Williams press 4 x 8 - ss- cable extension 4 x 15 3.    Straght bar Bradford press 3 x 10  4.    Dumbbell seated shrugs 4 x 12

Week 5 - Day 2 - Dynamic Effort Main:  Football bar 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip Accessories:  1.    Dumbbell floor press 3 x 20 2.    Tricep rollback with barbell 5 x 15 3.    Cable overhead tricep extension 3 x 25 4.    Single arm kettlebell over head press 3 x 12 5.    Pull ups 4 x 10 

Week 6 - Day 1 - Max Effort Main:  Football bar floor press, close grip 1RM Accessories:  1.    High pin press, last 3/4 of bench 3 x 6 2.    Power rack push ups 5 x 8 (lay barbell in the bottom of the power rack) 3.    Lying kettlebell tricep extension 3 x 12 4.    Dumbbell row 4 x 10 

Week 6 - Day 2 - Dynamic Effort Main:  Football bar 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip Accessories:  1.    Dumbbell press 3 x 20 2.    Steep incline barbell press 5 x 25 3.    Banded tricep extension 4 x 50 -ss- Kettlebell shrugs 4 x 15 4.    Seated row 4  x 12 

Week 7 - Day 1 - Max Effort Main:  2 board press close grip 1RM Accessories:  1.    JM Press with straight bar 4 x 8 2.    Cable tricep extension 5 x 12 3.    T-bar row 5 x 10  4.    Reverse pec dex 4 x 12 5.    Dumbbell hammer curls

Week 7 - Day 2 - Dynamic Effort Main:  Straight bar floor press 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip Accessories:  1.    Close grip bench  x 20 2.    Dumbbell extensions 5 x 30

3.    Face pulls with straight bar attachment  4 x 20 4.    Dumbbell lateral raise 3 x 30 4.    Banded tricep extension 3 x 50

Week 8 - Day 1 - Max Effort Main:  Straight bar pin press mini max height, close grip 1RM Accessories:  1.    Straight bar pin press, same pin height, close grip 3 x 6 2.    Dumbbell William extension 5 x 10  3.    Dirty 30s 3 sets, add weight each set 4.    Sled row 4 x 8 

Week 8 - Day 2 - Dynamic Effort Main:  Straight bar floor press 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip Accessories:  1.    Dumbbell bench press 5 x 20 2.    Barbell rollbacks 5 x 25 3.    Deficit push ups 4 x 30 4.    Reverse fly 3x 10   5.    Banded tricep extension 4 x 50 -ss- dumbbell lateral raise 3 x 10