Weve come a long way in training strength since the 60s. In terms of the technique, there are some differences that youll want to note. On the other hand if you are putting up 400-500 plus pounds and find that you need a lot of time to recover between workouts then this option may work AWESOME for you! This video from Bryce of Calgary Barbell breaks it down perfectly. Get the Physiqz Bench Press Pyramid Program with included calculators delivered to your email immediately! Lets use the same example of 5 X 5 at 70%. These supra-maximal reps are great for training your nervous system to maximally recruit the high-threshold motor units. The Township staff is available to determine the perfect place for your gift of either a bench or tree in any one of the parks, trails or the South Cemetery. If you feel like you can do more on a given day, and you are looking to absolutely maximize your bench, you need to. There are four types of Slingshots that you can buy based on how much tension you want. Speed Bench 4-6 sets 3-4 reps heavier each week. All in all, the advanced bench press program is written to serve as a . For example, say you have been really focused on dumbbell pull-overs and have done them every session but reach a point where you arent increasing weight easily. There is an adjustment that needs to be made, however. It will fit most people comfortably and wont have a high learning curve because the bar path will feel similar to someones raw bench press. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. The sling shot training routine is only week one to four, it consists of heavy triples and singles. In fact the strongest bench presser in the world Julius Maddox continues to use this once every 5 days training frequency as he chases an unfathomable 800 pound bench press. If you really want, you may swap out close-grip bench for wide grip bench within the program but you must make sure to use at least one of the isolation movements to focus on triceps. feeling the weight in your hands before attempting it raw). Our products are created to I use the Slingshot 2-3 times per year in training cycles where Im trying to overload the movement. 4. Another great exercise similiar to the Slingshot is the Reverse Band Bench Press. Bench press partials can be very difficult to recover from. As a general rule of thumb Josh has his clients deload every fourth week by reducing both the training percentages and the overall training volume to about 70% of the heavy weeks. Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. 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Taking a quick video of your lift is the quickest and easiest way to address this. Isometric Bench Press: How-To, Benefits, & Should You Do It? Vincent very narrowly missed a raw 600 pound bench press in the 275 pound weight class. While this is also important to do while raw benching, you might find it more difficult to maintain a level of consistency with your touch point while using the Slingshot. Bench Press: 3 sets of 5 repetitions with 85% of 1RM (block periodization style). Bodybuilding chest day (once per week) = 25 sets per day focused on chest/bench, Pyramid bench program (5 times per week) = 5 sets per day focused on bench. In order to be able to offer you the best slingshot bench available on the market today, we have compiled a comprehensive slingshot bench list. Go-Sports Store. Its very important to understand that isometrics are extremely taxing on your central nervous system. But if you are afraid of getting hurt then you are in the wrong sport! Josh Bryants bench press peaking programs are designed for one thing and one thing only: to help you put up a huge bench press on the day of your powerlifting meet. Compare that with a plan that has only 3-5 sets of bench per session, but more sessions per week. Nylon Bench Press Sling Shot, Help Correct Strength by Correcting Bench Press Position, Make Posture and Strength More Standardized - Red L Nrpfell Bench Press Protective Powerlifting Strength Increase Nylon Band Weightlifting Elbow Sleeves Fitness Strap Take a look at this diagram: On the left it a clear case of elbow painthey are far in front of the barbell, requiring the triceps and elbow extensors to carry an enormous amount of load. Most women would also consider using this slingshot because it would provide adequate tension for any bench press under 300lbs. For the warmup, Bell suggests using a Hip Circlea looped piece of fabric that wraps below or above the knees to activate the glutes and hips. Workout-2: Max Effort Bench Press Training. Live to 100 With these Blue Zone Lifestyle Changes, Steve Howey talks 'True Lies' and His Fitness Evolution, Angela Gargano Is Helping Women Pullup to Higher Levels, For Manning Sumner, Accountability Leads to Consistency, Heart Surgery Helped Derek Drake Find His SuperMotoCross Beat. Still confused? Research Shows That Most Heart Disease Deaths Are Preventable By Changin Is Weight Loss With the New Injectable Meds Sustained? The sling shot is an elastic piece of material that helps you bench-press more easily. Incline Dumbbell Press 4 10 2 min. While a majority of programs are designed for all three lifts (squat and deadlift too), there are very few that cover the bench specifically. You definitely dont want your elbows flaring behind the bar. More weight moved for the same amount of reps equals more progress. Also notice that the elbows are tucked to the side of the body and not flared to avoid any shoulder discomfort. SMASH F$%@ING WEIGHT! Take 10 steps forward, then 10 steps backward. Now that you have a firm understanding of everything that went into the program, its time to cover form. First, you will feel like its harder to touch the bar to your chest. Stacked joints simply refers to having your wrists, forearms, and elbows all in alignment. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. Exercise C2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest , Exercise F1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 60 seconds rest, Exercise D1: Seated HS overhead press**, 2 x 10, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest, Exercise D1: Dead bench, 8 sets of 1 rep*****, 45 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 11 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 8 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest, Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest, Exercise F1: DB flies, 3 sets of 13 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB front raises, 3 sets of 6 reps, 60 seconds rest, Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest, Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 12 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 3 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 1 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 reps*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 15 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 3 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest, Exercise F1: DB flies, 2 sets of 8 reps, 10 seconds rest, Exercise F2: DB front raises, 2 sets of 5 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps****, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), sets of 5 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 1 set of 3 reps***, 2 minutes rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 4 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 6 reps****, 120 seconds rest, Exercise B1: Speed bench press (competition grip), 3 sets of 3 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 5 reps****, 2 minutes rest, Exercise D1: Dead bench, 4 sets of 1 rep*****, 60 seconds rest, Exercise C1: Face pulls, 1 set of 100 reps, 60 second rest, Exercise D1: DB front raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise D2: DB lateral raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise B1: Bench press (wide grip), 2 sets of 5 reps***, 2 minutes rest, Exercise C1: DB front raises, 3 sets of 4-8 reps, 60 seconds rest, Exercise D1: Flat DB extension, 3 sets of 10-15 reps, 60 seconds rest, Exercise A1: Bench press (competition grip), 3 sets of 1 reps**, 240 seconds rest, Exercise B1: (15 Minutes of Assistance work for Shoulders, Triceps, Biceps, nothing heavy just getting the blood flowing). This means you can use more weight to focus on your lockout without fatiguing your chest or injuring your shoulders. The choice is up to you. It mimics natural muscle movement by lengthening and shortening with the muscles thus giving support on the eccentric and concentric phase of a bench press. The Maddog Slingshot has the most resistance out of all the Slingshots. For example: 1 X 5 @ 75%, 1 X 5 @ 80%, and if that feels good, finish with 1 set of 5 @ 85%. When working through the program you will find various percentages which correspond to an RPE as discussed earlier. 53. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. In Joshs opinion the answer is bench press isometrics. After the top set Josh normally likes his clients to move onto speed sets for the bench press, 1-2 supplementary bench press exercises, and then 2-4 bench press assistance exercises. Muscleandfitness.com is part of a360media Fitness & Health Network. Just like before, start with a raw bench and perform your base number of sets and reps that you normally would. The slingshot bench press was included in my article on the Best Bench Press Variations. All rights reserved. Second, you will need to ensure youre tucking your elbows so that theyre slightly in front of the barbell when the barbell is on your chest. Tighten your core and then pinch your shoulder blades together. Josh Bryant understands this and uses a HUGE variety of training frequencies with his clients. Consider a traditional 5-day bodybuilding split that focuses on hitting each muscle group once. 4In a world where it seems like a possible training style has already been mapped out Josh has invented a strategy for bench press program design that is as unique as it is effective. Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. Therefore, in order to recruit these larger motor units, you must lift near your one-rep max. i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! The plan is designed so that high levels of fatigue accumulate in the beginning weekas the weeks progress the frequency is dropped to begin peaking for top-level strength with higher levels of intensity. What Does a Slingshot Do For Bench Press? You can click right here to watch the training video for the week 7 heavy bench workout: You can click right here to watch the training video for the week 7 accessory workout: You can click right here to watch the training video for the week 8 heavy bench workout: You can click right here to watch the training video for the week 8 accessory workout: **Performed at 94% of his projected 1-rep max. But furthermore, youre losing out on tension in the back, glutes, and legs that translates into a bigger bench. By feeling this supra-maximal load in your hands, you should be more confident in handling heavier weights in your raw bench press. As you bring the barbell down during the bench press, the Slingshot creates elastic tension on your chest, which allows you to use more weight than you normally would for the same number of reps. Because the bar load is partially supported by the elastic tension, the Slingshot can also reduce the amount of stress on the shoulders and elbows when the bar is on your chest. In this guide, Ill discuss everything you need to know about getting started with the Slingshot. Here, Bell outlines his go-to routine (including warmup) to help increase strength. For the most part, the differentiating feature between each of these Slingshots is how much tension youll get while benching. My guess for why this occurs is because the Slingshot will require you to tuck your elbows as you bring the bar to your chest. My personal experience with it atm is the following: I am on SS atm (since I am getting back into lifting after a 2 month break, where I also did not squat for 1 year (had no squat rack + also a 4 month break). The accessory movements are still important but nowhere near as important as the exercises performed earlier in the workout. Dugdale, J. H., Hunter, A., Di Virgilio, T., Macgregor, L. J., & Hamilton, D. L. (2017). These deloads give your body a chance to recover from the preceding 2-4 weeks of training stress and often allow your body to super compensate to new levels of strength. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! SLINGSHOT BENCH PRESS: Turns out the slingshot was not solely designed to allow gym bros everywhere to throw 3 plates up on bench press. They should be challenging but shouldnt be so heavy that you have to get amped up to complete them. Regardless of age, gender, or weight - the only true trait that matters is heart and determination. When you are benching, you need to feel as though you are pushing yourself away from the barbell and into the actual bench. The researchers from that same study concluded that the Slingshot significantly increased 1 rep max strength while using the Slingshot participants were able to lift 17-24kg more than their raw bench press. In any true strength program, . However, for most trainees deloading every 4th week works like magic. If you bench press one to two times per week, you should do a good amount of pressing assistance work. A: Explained earlier in the article, the sole purpose of accessories and isolation exercises is to increase your bench pressnot set a world record on reverse tricep kick-back extensions. It will be a solid overloading tool in your bench press training. This is true even for things such as seated military presses. Paused wide grip bench 2-4 sets 5-6 reps. Incline pressing. Slingshot bench press Bench Accessory 2 Push press Incline bench press Seated barbell press Standing overhead barbell press You will also find some slots for isolation accessory exercises in most of the workouts. This training log was also taken from the old training log archives at elitefts.com. J Strength Cond Res 33(2): 327-336, 2019-This study examined the acute effects of the "Sl He has trained many of the worlds strongest bench press specialists including Julius Maddox. In reality, arching your back puts the shoulders into a safer position by retracting the scapula and removing pressure from the rotor cuffs. Use this chart to make conversions from percentages to RPE as needed (on your bad days use percentages and on your good days use RPE): The last piece is probably the most critical, so it was saved for last. (2019), the slingshot was found to reduce the muscle activation of the tricep, proper elbow position for the bench press, relationship between volume and hypertrophy, 6 Decline Bench Press Benefits (Plus, 1 Drawback), 8 Close Grip Bench Press Benefits (Plus, 1 Drawback), Reverse Grip Bench Press: How-To, Benefits, Muscles Worked, 3-Board Bench Press: Technique, Benefits, How To Program. Before we continue, something needs to be said about the myth that arching your back when lifting is bad. This was because participants were able to drive the bar faster through their natural sticking points. However, if you find that your shoulders and elbows get beat up throughout the year, then the Slingshot might be a good tool to implement to reduce some of the stresses at the level of the joint while benching. Lat Pulldown 4 10 2 min. 5440 West Sahara Ave.STE 205, Las Vegas NV. Thank you Josh for sharing your gift with the world. Lastly, make sure to place the bar into the meaty section of your hand instead of wrapping your fingers around. Use the percentages to keep you honest on days that you feel like death, and use RPE metrics on the good days to accelerate your gains. Touch and Go Bench Press: Should You Pause or Not? Isometrics are the single best thing you can do to strengthen a sticking point within the bench press. Josh has found through trial and error that trainees with a lot of fast-twitch muscle fibers do better on a somewhat lower training frequency while lifters with more slow-twitch muscle fibers need a relatively higher training frequency for optimal progress. I will also show you sample training programs from some of the worlds strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo. If youve already been benching consistently for a couple of years, then the Slingshot is a tool that every bench presser should try at least once. Secondly, it provides a better biomechanical position. Instead, a new technique has emerged: RPE training. However, he does not do anything that is taxing enough to negatively impact his performance on his heavy bench press day 3-4 days later. The B1 exercise that is highlighted above represents our speed bench press sets. He originally created it as a tool to allow lifters to press more weight safely and without pain. The top set should be hard but NOT an absolute grinder. This field is for validation purposes and should be left unchanged. Deathbench Taper Version Spreadsheet. Explore, Dream, Discover.. Marcy Flat Utility 600 lbs Capacity Weight Bench for Weight Training and Ab Exercises SB-315 ,. Just remember to use them for no more than 3-6 weeks at a time. Each of these variations target specific ranges of motion. 2020 Mark Bell Slingshots. Your last repetition should be an all-out grinder. Regardless of age, gender, The spreadsheet presented under this sub-heading caters to the Taper Version of the Deathbench Program. During this time Vincent was using a very simple 3 days per week push / pull / legs split where he performed all of his chest / shoulder / tricep exercises on one single day per week. In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the, For example here is Al Davis giving a perfect demonstration of an, ottom position bench press overcoming isometric (competition grip), 2 sets of 1 rep (6-second hold), 2 minutes rest, Lockout position bench press overcoming isometric (competition grip), 2 sets of 1 re (6-second hold), 2 minutes rest. See all of our tutorials Abs Arms Legs Back Shoulders Chest Full-Body Topics: Chest Intermediate Workouts Strength Training Written by Andrew Gutman Also by Andrew Gutman Dont get me wrong, I am all for training in an intelligent manner so as to avoid injury. I highly recommend you watch this with the volume turned up to get a better idea of how hard Al is pressing: Josh uses overcoming isometrics in a very specific way in his workouts. ****Perform 3 sets of 2 ramping up to one top set with maximum weight. Here are some of Joshs favorite supplemental exercises to improve your strength off the chest: Josh is a huge believer in the dead bench. For example: The dead bench is a pin press performed 2 inches above your chest. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. This program is not only used to help increase the bench press but other compound lifts also, such as the squat and deadlift. Regardless of age, gender, Let one of our coaches help you get stronger, study by Dugdale et al. In order to get the full benefit of this superior training method you have to press into the safety pins as if you were trying to break them in half! Who knew? ***Performed at 61% of his projected 1-rep max. This was originally done to give him some additional rest between lower body training sessions but as you will see it also worked perfectly for driving up his bench press numbers. So sail away from the safe harbour. The Slingshot is primarily used to handle heavier loads for the same or more repetitions compared with the raw bench press. You can click right here to watch the training video for the week 6 heavy bench workout: You can click right here to watch the training video for the week 6 accessory workout: **Performed at 90% of his projected 1-rep max. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. He later teamed up with Josh Bryant again and finally reached his goal. Performed at 69% of his projected 1-rep max, Performed at 78% of his projected 1-rep max, There is a reason the strongest bench presser in the world, Exercise A1: Bench press (competition grip), 1 x 3**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 x 3***, 2 minutes rest, Exercise C1: Reverse band bench press (competition grip), 1 x 5, 2 minutes rest, Exercise D1: V-bar dips (forward leaning torso), 2 x 6, 2 minutes rest, Exercise E1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise F1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest, Exercise B1: DB poliquin raise 3 x 15, 60 seconds rest, Exercise C1: DB bench press, 3 x 15**, 60 seconds rest, Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest, Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest, Exercise F1: Seated cable rope face pull, 3 x 15, 60 seconds rest, Exercise C1: Reverse band bench press (shoulder-width grip), 3 x 2****, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 x 3***, 4 minutes rest, Exercise A1: Bench press (competition grip), 3 x 3**, 4 minutes rest, Exercise B1: V-bar dips (forward leaning torso), 2 x 6***, 2 minutes rest, Exercise C1: Lat pulldown (wide / overhand grip), 3 x 10***, 60 seconds rest, Exercise D1: DB floor flys (neutral grip), 3 x 10***, 60 seconds rest, Exercise E1: Standing rope cable pushdown, 3 x 10***, 60 seconds rest, Exercise A1: Machine rear delt pec dec, 3 x 15**, 60 seconds rest, Exercise B1: DB poliquin raise 3 x 15**, 60 seconds rest, Exercise D1: Lying DB pullover, 3 x 15**, 60 seconds rest, Exercise E1: DB rolling extension, 3 x 15**, 60 seconds rest, Exercise F1: Seated cable rope face pull, 3 x 15**, 60 seconds rest, Exercise D1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest, Exercise E1: Prone seal row, 3 x 6, 60 seconds rest, Exercise H1: Standing rope cable pushdown, 2 x 12, 60 seconds rest, Exercise B1: Lat raise machine 3 x 13, 60 seconds rest, Exercise C1: DB bench 3 x 15**, 60 seconds rest, Exercise F1: 30 degree prone Y-T-L raises, 3 x 15, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 x 2**, 4 minutes rest, Exercise C1: Rack lockout, 3 x 1****, 4 minutes rest, Exercise E1: Seal row, 3 sets of 5 reps, 60 seconds rest, Exercise C1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest, Exercise D1: Prone seal row, 3 x 5, 60 seconds rest, Exercise E1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise F1: Standing rope cable pushdown, 3 x 10, 60 seconds rest, Exercise B1: V-bar dips (forward leaning torso), 2 x 12***, 2 minutes rest, Exercise C1: Lat pulldown (wide / overhand grip), 4 x 10-12***, 60 seconds rest, Exercise D1: DB floor flys (neutral grip), 2 x 10***, 60 seconds rest, Exercise B1: Lat raise machine 3 x 13**, 60 seconds rest, Exercise F1: 30 degree prone Y-T-L raises, 3 x 15**, 60 seconds rest, Exercise A1: Bench press (competition grip), 2 x 1**, 4 minutes rest, Exercise B2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest, Exercise D1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise E1: Seated cable row (v-handle), 3 x 10, 60 seconds rest, Exercise F1: Cable overhead rope extensions, 3 x 10, 60 seconds rest, Exercise A1: DB front raise, 3 x 10, no rest, Exercise A2: DB side raise, 3 x 10, no rest, Exercise A3: DB bent-over rear delt raise, 3 x 10, 60 seconds rest, Exercise B1: Machine rear delt pec dec, 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 0 seconds rest, Exercise D1: Seated HS overhead press, 2 x 10**, 60 seconds rest, Exercise E1: Prone seal row, 2 x 5, 60 seconds rest, Exercise F1: Cobra lat pulldown, 2 x 10, 60 seconds rest, Exercise G1: Rope cable hammer curl, 2 x 12, 60 seconds rest, Exercise H1: Bilateral preacher curl machine (supinated grip), 2 x 15, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 x 1**, 4 minutes rest, Exercise B1: Bottom position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest, Exercise C1: Lockout position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest.
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