Day 2 - Bench Press Day

Major emphasis is on the bench press. Other exercises are chosen to make the trainee better at benching.

Use the same weight for all 5 working sets of bench presses. Each of these should be difficult. Weight will probably be about 70% 1RM.

Exercise Click to show details in new window	Notes
General Warm-up	5 mins exercise bike etc
Press-up	A few press-ups to get warmed up
Bench Press - barbell	20 reps light weight - warmup
Bench Press - barbell	12 reps moderate weight - warmup
Bench Press - barbell	10 reps with a bit more weight - warmup
Bench Press - barbell	5 reps - around 70% 1 rep max
Bench Press - barbell	5 reps - around 70% 1 rep max
Bench Press - barbell	5 reps - around 70% 1 rep max
Bench Press - barbell	5 reps - around 70% 1 rep max
Bench Press - barbell	5 reps - around 70% 1 rep max
Military Press - Dumbells	Seated. 8 reps
Military Press - Dumbells	Seated. 8 reps
Military Press - Dumbells	Seated. 8 reps
Dips - Parallel bars	10 reps. Add weight if necessary.
Dips - Parallel bars	10 reps. Add weight if necessary.
Dips - Parallel bars	10 reps. Add weight if necessary.
Cable flye - flat	15 reps
Cable flye - flat	15 reps
Cable flye - flat	15 reps