Workout Plans
Dumbbell Bench Press thumbnail
Per Bernal
Per Bernal

Day 1 : Explode

Exercises 3
Equipment Yes

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
10 sets
3 reps
60 rest
Perform as a speed bench press, slowly lowering the bar and explosively pressing it up as fast as you can. Use only 55% of your one-rep max for the load in Week 1. Use 60% in Week 2 and 65% in Week 3. Repeat the cycle for the next three weeks.

Exercise 2

Suspended Pushup You'll need: TRX, Pullup Bar How to
Suspended Pushup thumbnail
3 sets
8-12 reps
90 sec rest

Exercise 3

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
8-12 reps
90 sec rest
Perform on a swiss ball instead of a bench.
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