Bench Cycle_6

8/11/2019 Bench Cycle_6

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Meet Cycle Six

WeekOneDay 1- light dayBench Press- 5x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#$lat Bench DB %lys 12-12-12&ncline DB $lys 12-12-12 '/ (5- )5 lbs#*eated DB Press 12-12-12+ateral aised 12-12-12#ricep Push Do'ns '/cable- 12-12-12-12

Day 2 +ight Day

*.uats- 5x8 up to 28+eg Press )x8

+at Pull Do'ns $ront- )x12DB-o's- )x120lt# DB curls )x12

Day ( eavy Day

Bench Press- 12x1(5, 12x155,12x185,12x2, 12x225,P Move grip in about 11/2! to e"phasistri!s#$lat Bench DB $lys-8-8-8&ncline DB Bench 8-8-8Decline *ull 3rushers 12-12-12-12 up to 1 lbs# 4

ricep Push Do'ns '/cable- 12-12-12

Day ) eavy

*.uats- 12x1(5,12x185,12x225,12x2,12x28,P 666%ocus on depth, use light 'raps, no suit*ti%% +eg Deadli%ts 7nees Bent 12-1-8 Do these 'hile standing on a 1 lb# Plate '/%eet a littlecloser than shoulder 'idth# oes pointed out 'ards, heels about (-) inches apart# 9nees slightlybent#:ne ar" DB o's- 12-12-12-12-eavy, use straps i% you have the";;;*traight Bar 3urls- 15-12-12-12

i


2/24

tad closer# $ro" there & 'ould begin "y decent as i% going into a s.uat# :nce & hit a 1/) s.uat, &stop the decent o% "y hips and go into a good "orning lo'ering the bar until "y torso is parallel'ith the %loor or so"e 'here close# >ou can also do the" 'ith your chin up lie a s.uat or 'ithyou chin do'n against your chest# ?ach one 'ors a di%%erent area# +ouis *i""ons is very bigon these also#


3/24

WeekThree

Day 1- light dayBench Press- 5x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#$lat Bench DB %lys 12-12-12&ncline DB $lys 12-12-12 '/ (5- )5 lbs#*eated DB Press 12-12-12+ateral aised 12-12-12#ricep Push Do'ns '/cable- 12-12-12-12

Day 2 +ight Day

*.uats- 5x8 up to 285

+eg Press )x8+at Pull Do'ns $ront- )x12DB-o's- )x120lt# DB curls )x12

Day ( eavy Day

Bench Press- 12x1(5, 12x185,8x2, 12x2), Move grip in about 11/2! to e"phasis tri!s#$lat Bench DB $lys-8-8-8&ncline DB Bench 8-8-8Decline *ull 3rushers 12-12-12-12 up to 1 lbs# 4ricep Push Do'ns '/cable- 12-12-12

Day ) eavy

*.uats- 12x1(5,12x185,12x225,12x2,12x(,P 666%ocus on depth, use light 'raps, no suit


4/24

WeekFourDay 1- light dayBench Press- 5x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#$lat Bench DB %lys 12-12-12&ncline DB $lys 12-12-12 '/ (5- )5 lbs#*eated DB Press 12-12-12+ateral aised 12-12-12#ricep Push Do'ns '/cable- 12-12-12-12

Day 2 +ight Day

*.uats- 5x8 up to 285+eg Press )x8+at Pull Do'ns $ront- )x12DB-o's- )x120lt# DB curls )x12

Day ( eavy Day

Bench Press- 12x1(5, 12x185,12x2, 1x22 12x2)5, Move grip in about 11/2! to e"phasistri!s#$lat Bench DB Bench $lys-8-8-8&ncline DB Bench 8-8-8Decline *ull 3rushers 12-12-12-12 up to 1 lbs# 4ricep Push Do'ns '/cable- 12-12-12

Day ) eavy

*.uats- 12x1(5,12x185,12x225,12x2,12x(5,P 666%ocus on depth, use light 'raps, no suit


5/24

WeekFiveDay 1- light dayBench Press- 5x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#$lat Bench DB %lys 12-12-12

&ncline DB $lys 12-12-12 '/ (5- )5 lbs#*eated DB Press 12-12-12+ateral aised 12-12-12#ricep Push Do'ns '/cable- 12-12-12-12

Day 2 +ight Day

*.uats- 5x8 up to 285+eg Press )x8+at Pull Do'ns $ront- )x12DB-o's- )x120lt# DB curls )x12

Day ( eavy Day

Bench Press- 12x1(5, 1x185,1x2, 8x22 1x25, Move grip in about 11/2! to e"phasistri!s#$lat Bench DB $lys-8-8-8&ncline DB Bench 8-8-8Decline *ull 3rushers 1-1-1-1ricep Push Do'ns '/cable- 12-12-12

Day ) eavy

*.uats- 12x1(5,1x185,1x225,8x2A5,1x(1,P 666%ocus on depth, use light 'raps, no suit


6/24

i


7/24

*.uats- 12x1(5,1x185,1x225,8x2A5,1x(25,P 666%ocus on depth, use light 'raps, no suit


8/24

Dips 1-8-8 Ceighted

Day ) eavy

*.uats- 12x1(5,1x185, 8x225,8x2A5,8x((5, 8x(A5 666$ull


9/24

&ncline Bench 5x 185,5x25, 5x2(5Behind he ead Press- 5x115,5x125,5x1(5*ull 3rushers 1-8-8-8Dips 1-8-8 Ceighted

Day ) eavy

*.uats- 12x1(5,1x185, 8x225,8x(25, 5x(A, 8x)1 666$ull


10/24

0lt# DB curls (x1

Day ( eavy Day

Bench Press- 1x1(5, 8x185,5x225, 5x2A5, 5x(, 5x(2 egular


11/24

Week TenDay 1- light dayBench Press- )x8 up to225 , eg#


12/24

assu"ed that s.uats and deads 'ere %airly easy, so & up each li%t ten pounds# ave a good 'ee#Cill be out o% the o%%ice until %riday#-i":

Week Eleven

Day 1- light dayBench Press- )x8 up to225 , eg#


13/24

Week Twelve

Meet Week- 2-21-04

ench- !"1 -e#$yS%u#t- &12- e#$y' high on &!4' w#$ e#$y though(e#)$- &2!- e#$y' *lenty le+t


14/24

Week ThirteenDay 1- light dayBench Press- )x8 up to225*eated DB Press 12-1-1ricep Push Do'ns '/cable- 12-1-1-1

Day 2 +ight Day

*.uats- 5x8 up to 285

+at Pull Do'ns $ront- )x80lt# DB curls (x1

Day ( eavy Day

Bench Press- 1x1(5, 8x185,5x225, (x2A5, (x2@5, (x(2, 5x 285 egular


15/24

Week FourteenDay 1- light dayBench Press- )x8 up to225*eated DB Press 12-1-1

ricep Push Do'ns '/cable- 12-1-1-1

Day 2 +ight Day

*.uats- 5x8 up to 285+at Pull Do'ns $ront- )x80lt# DB curls (x1

Day ( eavy Day

Bench Press- 1x1(5, 8x185,5x225, (x2A5, (x(, (x(25, 5x 2@5 egular


16/24

Week Fi+teenDay 1- light dayBench Press- )x8 up to225+ateral aises 12-1-1ricep Push Do'ns '/cable- 12-1-1

Day 2 +ight Day

*.uats- 5x8 up to 285+at Pull Do'ns $ront- (x8

0lt# DB curls (x1

Day ( eavy Day

Bench Press- 1x1(5, 8x185,5x225, (x2A5, 2x(, 2x((, 5x (1 egular


17/24

Week SixteenDay 1- light dayBench Press- )x8 up to225

+ateral aises 12-1-1ricep Push Do'ns '/cable- 12-1-1

Day 2 +ight Day

*.uats- 5x8 up to 285+at Pull Do'ns $ront- (x80lt# DB curls (x1

Day ( eavy Day

Bench Press- 1x1(5, 8x185,5x225, (x2A5, 2x(, 2x(, 5x 2A5 egular


18/24

*.uats- 12x1(5, 8x225,5x((5, (x), 2x)5, 1x)@, 2x 52, 5x) 666$ull


19/24

3lose


20/24

Day ( eavy Day

Bench Press- 1x1(5, 8x185,5x225, (x(, 2x(2, 1x()5,1x(A, 1x(@,1x)2,1x4, 5x(25- se%ull gearp ight o's or Behind he ead Press- 5x 115, 5x 1(5, 5x153lose


21/24

Day 1- light day

Bench Press- )x8 up to225 , eg#


22/24

7u$t rehe#r$e # +ew $ingle$ once or twice # )#y 8et /e know th#t thi$ c#/e through ,#ve #goo) week- Ti/O

Week TwentyDay 1- light day



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Week Twenty OneDay 1- light day



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Documents

Bench Cycle_6