Max Effort Bench Workout with a Blast Strap Circuit
Posted Jan 23 2010 12:00am
Saturday is max effort bench day, so I always start with a heavy pressing movement. Here is the workout I did today.
bottoms up bench press, work up to a max single (pick a different movement if you have shoulder issues)
row, do a set of 5 reps of rows between each bench set progressively increasing the weight (machine, cable, barbell, whatever)
blast strap circuit, 4 rounds with a 1-2 minute rest between sets
push-ups x 20 reps
rows x 20 reps
triceps extensions x 8-10
curls x 8-10
reverse flys x 8-10
superman x 3-5
So as you can see this is a horizontal push-pull day. The next upper body day will have a vertical focus and be a bit lighter. Once the heavy work is done I like to do some metabolic work like a circuit or a complex, if you are already nice and lean, then feel free to do more bodybuilding style training instead.
- bottoms up bench press, work up to a max single (pick a different movement if you have shoulder issues)
- row, do a set of 5 reps of rows between each bench set progressively increasing the weight (machine, cable, barbell, whatever)
- blast strap circuit, 4 rounds with a 1-2 minute rest between sets
- push-ups x 20 reps
- rows x 20 reps
- triceps extensions x 8-10
- curls x 8-10
- reverse flys x 8-10
- superman x 3-5
So as you can see this is a horizontal push-pull day. The next upper body day will have a vertical focus and be a bit lighter. Once the heavy work is done I like to do some metabolic work like a circuit or a complex, if you are already nice and lean, then feel free to do more bodybuilding style training instead.