Increase strength for bench press

Giáo án tập luyện phát triển sức mạnh cơ ngực dành cho namnữ giới.Giáo án dài 8 tuần 2 block, mỗi tuần 6 buổi: upper lower upper lower upper.Level : intermediateadvanced, high volume, high intensity

INTRODUCTION NAME Date Training Level Total training day Length of this phase Goal BENCH PRESS PROGRAM Weeks Advanced Weeks Increase Strength For Bench Press NOTE Warm Up ngày : Xoay nóng khớp, dynamic Stretching: https://www.youtube.com/watch?v=nPHfEnZD1Wk Over head squat body weight : 3x15 Plank x 30s Side Plank 1x45s Prone Extension 2x10 Cat camel : x 10 Tư vấn dinh dưỡng sử dụng thực phẩm bổ sung: Macro : Protein: kg thể x - Carb: kg thể x 2,5-3 - Fat: kg thể x (Nhân theo trọng lượng thể tính theo kg, ví dụ Protein x tức bạn nặng 100kg ngày nạp 200g Protein) Thực phẩm bổ sung (Liều lượng ngày): - Creatine 3-5g/ngày - Beta Alanine 3g/ngày - Omega 3: 3-5g/Ngày - Vitamin D3: 2000-5000IU/Ngày Lưu ý: Khuyến khích dinh dưỡng khơng dành cho người có bệnh có bệnh lý Trong trường hợp đó, làm theo dẫn bác sĩ Những ngày off khuyến khích cardio nhẹ nhàng ngồi trời 5-10k bước chân, đạp xe 10-20km, bơi lội BENCH PRESS ANATOMY Nhóm mặt trước tham gia chuyển động Nhóm mặt trước tham gia giữ ổn định Nhóm mặt sau tham gia chuyển động Nhóm mặt sau tham gia giữ ổn định KĨ THUẬT CƠ BẢN VỀ BENCH PRESS https://www.youtube.com/watch?v=lQqWc8WaOU0 KEY TERMS DB: Dumbbell KB: Kettlebell BB: Barbell LSRPE: Last set RPE ROM: Range of motion INTENSITY: % trọng lượng so với rep max Ví dụ: Bạn bench press rm 100kg, Intensity 60% có nghĩa bạn phải thực set mức 60kg RPE: Cảm nhận sức chịu đựng tính thang điểm 10 RPE8 với số reps 12: Đó bạn hồn thành 12 reps, cảm nhận cịn thực thêm reps "FAIL" TEMPO: Tốc độ, nhịp độ chuyển động EX: 3010: Eccentric (xuống tạ) 3sec - Pause (điểm dừng) 0sec - Concentric (lên tạ) 1s - Pause (điểm dừng) 0s 30X1: Trong đó, X có nghĩa phát lực mạnh HYPERTROPHY: The growth of (muscle) tissue - tăng cơ/ phát triển AMRAP: As many reps as possible (with good form) Khác với Until Failure break form, amrap thực nhiều số reps với form tốt Những tập set nhóm, ví dụ A1 A2: thực xen kẽ, A1 -> A2 -> rest ->repeat BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS INCREASE STRENGTH FOR BENCH PRESS DAY Exercise Face pull Bench Press - pause at the bottom 1-2s Spotto press dumbbell seal row standing dumbbell ov er head press rope triceps push down DAY Exercise Zottman curl Squat conv entional block pull - 10cm Stiff leg deadlift - dumbbell Hip extension DAY Exercise Floor press Dumbbell bench press Arnold Press Seated cable row Pull up French press DAY Exercise Pull up activ e hang - hold on top 2s Conv entional deadlift Stiff leg deadlift - snatch grip Good morning - barrbell or Safety bar incline biceps curl DAY Exercise Rhomboids raise - hold on top 2s Bench press - banded Ov er head press Dumbbell triceps extension Lat pull down seated cable row - wide grip WEEK UPPER Video set 4 rep 20 6,5,4,6,5,4 8-10 6-8 12-15 intensity/RPE set 4 rep 15 12-15 15 intensity/RPE set 5 4 4 rep 8 10-12 10-12 12-15 intensity/RPE 75% RPE8 RPE8 rest time 3-5min 2min 90 90 90 60 set 3 rep 10 8-10 8-10 12-15 intensity/RPE rest time 45 Infinity 2-3min 2min 2min set 3 4 4 rep 10 10-12 10-12 10-12 intensity/RPE 70-75-80% 75% RPE8 RPE8 rest time 45 3min 3min 60 60 60 LOWER 70% RPE8 RPE8 rest time 90 3-5min 3min 2in UPPER LOWER 70% RPE8 RPE9 RPE8 UPPER 70% RPE8 RPE9 RPE9 RPE9 rest time 60 3-5min 2-3min 2-3min 2-3min 2-3min https://www.youtube.com/watch?v=qLlzgA65jrY https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=lZsQmP2UCg8 https://www.youtube.com/watch?v=VY8T5AR3bA8 https://www.youtube.com/watch?v=S-_Kxc9WAcc https://www.youtube.com/watch?v=TEH_5nJu6TA Video https://www.youtube.com/watch?v=0d13tURWB1g https://www.youtube.com/watch?v=Mf5cqAKdTPQ https://www.youtube.com/watch?v=YeZ9T2DVHLI https://www.youtube.com/watch?v=eDFAAb6vJH4&t=11s https://www.youtube.com/watch?v=jZKGwHXqnN0&feature=youtu.be Video https://www.youtube.com/watch?v=QKYbAC49hCg https://www.youtube.com/watch?v=y0KVraOKXyE https://www.youtube.com/watch?v=3ml7BH7mNwQ https://www.youtube.com/watch?v=GZbfZ033f74&t=8s https://www.youtube.com/watch?v=eGo4IYlbE5g https://www.youtube.com/watch?v=Tr7Y92OJszY&feature=youtu.be Video https://www.youtube.com/watch?v=TOiQ7NfePbg&feature=youtu.be https://www.youtube.com/watch?v=YeZ9T2DVHLI https://www.youtube.com/watch?v=3bCEilt6FqU https://www.youtube.com/watch?v=1Dra9_8DUSQ https://www.youtube.com/watch?v=soxrZlIl35U&t=20s Video https://www.youtube.com/watch?v=dR2BzcvN7FY https://www.youtube.com/watch?v=Z6cR_KvRiBk https://www.youtube.com/watch?v=_RlRDWO2jfg&t=4s https://www.youtube.com/watch?v=SQ6_8exMujc https://www.youtube.com/watch?v=CAwf7n6Luuc https://www.youtube.com/watch?v=YKAeU55CkVk&t=11s Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Note 70% ~ reps 75% ~ reps 80% ~ reps "6,5,4" gọi wav e wav e2 = wav e1 + 1-5kg total Total set: 24 Note Total set: 18 Note 75% 1RM Bench press Total set: 26 Note Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Total set: 18 Note Total set: 22 BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS INCREASE STRENGTH FOR BENCH PRESS DAY Exercise A1 Trap raise - hold on top 2s A2 Rhomboids raise - hold on top 2s Bench press dumbbell floor press Lat pull down dips for triceps - weighted DAY Exercise Prone extension sumo deadlift front squat Leg press Leg extension Plank - weighted DAY Exercise Lat pull down Ov er Head Press Push press Lateral raise Hammer curl Leg raise DAY Exercise Hip Bridge Squat split squat Stiff leg deadlift - barbell poliquin step up Crunch DAY Exercise Incline spotto press - close grip incline dumbbell pull ov er pull up arnold Z press lateral raise Farmer walk WEEK UPPER Video set 3 4 rep 10 10 6,5,4,6,5,4 10-12 10-12 intensity/RPE set 4 rep 10 8 10-12 Fail intensity/RPE set 5 4 rep 10-12 5 15 10-12 15-20 intensity/RPE RPE8 RPE8 RPE9 set 4 rep 30 8-10 10-12 12-15 15-20 intensity/RPE set 4 4 rep 8-10 10 8-10 15-20 100 steps intensity/RPE 70% RPE8-8,5 72,5-77,5-82,5 RPE8,5 RPE9 RPE8 rest time 10 75 3-5min 3min 2min 90 LOWER 72,5% RPE8 RPE8,5 RPE9 rest time 45 3-5min 3min 2min 90 75 UPPER RPE9 rest time 90 3min 3-5min 60 75 45 LOWER 72,5% RPE8 RPE7,5 RPE9 rest time 45 3-5min 90 3min 90 60 UPPER RPE8 rest time 3-5min 2min 2min 90 60 60 https://www.youtube.com/watch?v=bvFTLE99Nhw https://www.youtube.com/watch?v=dR2BzcvN7FY https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=QKYbAC49hCg https://www.youtube.com/watch?v=CAwf7n6Luuc&t=12s https://www.youtube.com/watch?v=35PXVWP1XVs Video https://www.youtube.com/watch?v=cIYeKqLqVVs&t=16s https://www.youtube.com/watch?v=cDlOSfu-zHY https://www.youtube.com/watch?v=7pyxT5hqmQY&t=1s https://www.youtube.com/watch?v=GvRgijoJ2xY https://www.youtube.com/watch?v=ljO4jkwv8wQ https://www.youtube.com/watch?v=ZyWEXjdAGCQ Video https://www.youtube.com/watch?v=CAwf7n6Luuc&t=28s https://www.youtube.com/watch?v=_RlRDWO2jfg&t=15s https://www.youtube.com/watch?v=iaBVSJm78ko https://www.youtube.com/watch?v=3VcKaXpzqRo&t=15s https://www.youtube.com/watch?v=zC3nLlEvin4 https://www.youtube.com/watch?v=Pr1ieGZ5atk Video https://www.youtube.com/watch?v=8bbE64NuDTU https://www.youtube.com/watch?v=Mf5cqAKdTPQ https://www.youtube.com/watch?v=87_TziUUfbE https://www.youtube.com/watch?v=1uDiW5 rAE https://www.youtube.com/watch?v=AoS5qiAg9xM https://www.youtube.com/watch?v=Xyd_fa5zoEU Video https://www.youtube.com/watch?v=DLf0R0o8XaQ https://www.youtube.com/watch?v=5YStMv6m2g8 https://www.youtube.com/watch?v=eGo4IYlbE5g&t=17s https://www.youtube.com/watch?v=YbRZfkbir-w https://www.youtube.com/watch?v=q5sNYB1Q6aM https://www.youtube.com/watch?v=Fkzk_RqlYig Load s1 s2 s3 s4 s5 s6 Note Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Total set: 25 ` Total set: 24 Note Total set: 24 Note Total set: 24 Note Total set: 24 BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS INCREASE STRENGTH FOR BENCH PRESS DAY Exercise pike push up Bench press dumbbell chest fly Incline dumbbell bench press rope triceps extension DAY Exercise Squat Stiff leg deadlift Hip thurst - barbell Lying leg curl Leg extension DAY Exercise Bench press close grip lat pull down seated dumbbell clean and press face pull pec deck lateral raise DAY Exercise Conventional deadlift hack squat - barbell leg press hip extension - static leg curl UPPER DAY Exercise A1 Pull up active hang A2 pull up A3 hammer curl - kettelbell B1 kettlebell clean B2 Hairline press C1 Barbell curl - eccentric in 5s C2 barbell curl UPPER WEEK Video set 5 rep 15 6,5,4,6,5,4 8 12 intensity/RPE 75-80-85% RPE9 RPE8,5 RPE9 rest time 60 infinity 90 2min 2min set 4 3 rep 8 10-12 10-12 intensity/RPE 75% RPE8 RPE9 RPE9 RPE9 rest time 3-5min 3min 2min 90 90 set 4 3 rep 8 15 10-12 15 intensity/RPE 75% RPE9 RPE9 RPE9 rest time infinity 2min 2min 90 60 60 set 5 4 rep 8 12 intensity/RPE 75% RPE8 RPE8 rest time 3-5min 3-5min 90 2min 60 set 4 4 4 rep 10 10 10 10 10 10 intensity/RPE LOWER UPPER LOWER RPE8 https://www.youtube.com/watch?v=sposDXWEB0A https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=eozdVDA78K0&t=23s https://youtu.be/y0KVraOKXyE https://youtu.be/TEH_5nJu6TA Video https://www.youtube.com/watch?v=Mf5cqAKdTPQ https://www.youtube.com/watch?v=1uDiW5 rAE&t=13s https://www.youtube.com/watch?v=SEdqd1n0cvg https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/results?search_query=leg+extensions Video https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=v_eJFvdAcUw https://www.youtube.com/watch?v=kApWz2wss8c https://www.youtube.com/watch?v=qLlzgA65jrY https://www.youtube.com/watch?v=JJitfZKlKk4 https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=19s Video RPE8 RPE8 RPE8 s2 s3 s4 s5 s6 Note Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Total set: 23 Note Total set: 19 Note Total set: 23 Note https://www.youtube.com/watch?v=YeZ9T2DVHLI https://www.youtube.com/watch?v=EdtaJRBqwes https://www.youtube.com/watch?v=IZxyjW7MPJQ https://www.youtube.com/watch?v=9rxvOrbbVgs https://www.youtube.com/watch?v=1Tq3QdYUuHs&t=14s Video rest time 10 10 2-3min 10 2-3min 10 2-3min Load s1 Total set: 22 Note https://www.youtube.com/watch?v=TOiQ7NfePbg&feature=youtu.be https://www.youtube.com/watch?v=eGo4IYlbE5g&t=72s https://www.youtube.com/watch?v=KLvGXRo56iQ https://www.youtube.com/watch?v=ZuTKcP6vtfI https://www.youtube.com/watch?v=AADM0pLkDmg https://www.youtube.com/watch?v=QZEqB6wUPxQ Total set: 28 BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS INCREASE STRENGTH FOR BENCH PRESS DAY Exercise Bench press Incline dumbbell bench press standing dummbell arnold press A1 rope triceps push down A2 cable curl UPPER DAY Exercise Deadlift Front squat Leg press A1 leg extension A2 leg curl LOWER WEEK - deload Video set 4 3 rep 10 10 15 15 intensity/RPE 65% RPE7 RPE7 rest time 120 60 60 10 75 rep 10 10 15 15 intensity/RPE 65% RPE7 RPE7 rest time 120 120 90 10 60 DAY UPPER Exercise OHP A1 incline dumbbell bench press - rotation A2 Incline dumbbell pull over A3 pull up B1 chin up - eccentric only - lower weight in 8s B2 bayesian curl B3 dips for triceps set 4 4 4 rep 10 10 10 12 12 intensity/RPE RPE7 RPE7 RPE7 rest time 90 10 10 90 10 10 90 DAY Exercise Front squat Romanian deadlift - snatch grip leg curl calf raise set 4 3 rep 12 20 intensity/RPE RPE7 RPE7 RPE7 rest time 120 90 60 30 s3 s4 Load s1 Total set: 18 Note s2 s3 s4 https://www.youtube.com/watch?v=YeZ9T2DVHLI https://www.youtube.com/watch?v=v-mQm_droHg https://www.youtube.com/watch?v=GvRgijoJ2xY&t=11s https://www.youtube.com/watch?v=ljO4jkwv8wQ https://www.youtube.com/watch?v=ELOCsoDSmrg&t=12s Video LOWER Note s2 https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=y0KVraOKXyE https://www.youtube.com/watch?v=3ml7BH7mNwQ https://youtu.be/TEH_5nJu6TA https://www.youtube.com/watch?v=840rgLSw-84 Video set 4 3 Load s1 Total set: 18 Note Load s1 s2 s3 s4 Load s1 s2 s3 s4 https://www.youtube.com/watch?v=_RlRDWO2jfg&t=39s https://www.youtube.com/watch?v=U94dC3Ff6vA https://www.youtube.com/watch?v=VS8rcLJBaP0 https://www.youtube.com/watch?v=eGo4IYlbE5g&t=89s https://www.youtube.com/watch?v=vw5Xmu5CIew https://www.youtube.com/watch?v=aeS38n_Ht6A https://www.youtube.com/watch?v=yN6Q1UI_xkE Video Total set: 28 Note https://www.youtube.com/watch?v=v-mQm_droHg&t=13s https://www.youtube.com/watch?v=jugnGf220CA https://www.youtube.com/watch?v=6y_GEg3YFC0&t=14s https://www.youtube.com/watch?v=-qsRtp_PbVM&t=17s Total set: 14 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS INCREASE STRENGTH FOR BENCH PRESS DAY Exercise inv erted row Bench Press - pause at the bottom 1s Spotto press - banded dumbbell single arm row standing dumbbell ov er head press rope triceps push down DAY Exercise Squat jump Squat conv entional block pull - 10cm Stiff leg deadlift - dumbbell Chin up DAY Exercise Floor press Dumbbell bench press - rev erse grip Arnold Press Seated cable row Pull up French press DAY Exercise prone extension Conv entional deadlift hip extension Good morning - zercher incline biceps curl DAY Exercise Rhomboids raise - hold on top 2s Bench press - slingshot hairline press Dumbbell triceps extension seated rope row to neck seated cable row - wide grip WEEK UPPER Video set 4 rep 20 5,3,2,5,3,2 8-10 6-8 12-15 intensity/RPE set 4 rep 10-12 12-15 10 intensity/RPE set 5 4 4 rep 8 10-12 10-12 10-12 intensity/RPE 77,5% RPE8 RPE8 RPE9 set 5 3 rep 10 12-15 10-12 10-12 intensity/RPE set 4 4 rep 10 10-12 10-12 10-12 intensity/RPE 70-77,5-85% 80% RPE8 RPE9 RPE9 rest time 60-90 3-5min 90 90 90 90 LOWER 85% 70% RPE8 rest time 90 3-5min 3-5min 90 60 UPPER RPE9 rest time 2-3min 2-3min 90 2min 60 90 LOWER 75% RPE9 RPE9 rest time 45 infinity 60 2-3min 2min UPPER 75% RPE8 RPE8 RPE8 RPE8 rest time 60 3-5min 2min 90 90 90 https://www.youtube.com/watch?v=hXTc1mDnZCw&t=24s https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=E_Y678yLBP8 https://www.youtube.com/watch?v=pYcpY20QaE8 https://www.youtube.com/watch?v=_RlRDWO2jfg https://youtu.be/TEH_5nJu6TA Video https://www.youtube.com/watch?v=zMrv2ymuE-4 https://www.youtube.com/watch?v=Mf5cqAKdTPQ https://www.youtube.com/watch?v=YeZ9T2DVHLI https://www.youtube.com/watch?v=eDFAAb6vJH4 https://www.youtube.com/watch?v=brhRXlOhsAM Video https://www.youtube.com/watch?v=QKYbAC49hCg https://www.youtube.com/watch?v=g8OD0teBMb8 https://www.youtube.com/watch?v=3ml7BH7mNwQ https://www.youtube.com/watch?v=GZbfZ033f74 https://www.youtube.com/watch?v=Hdc7Mw6BIEE https://youtu.be/Tr7Y92OJszY Video https://www.youtube.com/watch?v=cIYeKqLqVVs https://www.youtube.com/watch?v=Mf5cqAKdTPQ https://www.youtube.com/watch?v=jZKGwHXqnN0&feature=youtu.be https://www.youtube.com/watch?v=V8E3spggYQs https://www.youtube.com/watch?v=soxrZlIl35U Video https://www.youtube.com/watch?v=dR2BzcvN7FY https://www.youtube.com/watch?v=blFayogMDuM https://www.youtube.com/watch?v=AADM0pLkDmg https://www.youtube.com/watch?v=MO_03opCc0g https://www.youtube.com/watch?v=i2tnI4Jam50 https://www.youtube.com/watch?v=YKAeU55CkVk Load s1 s2 s3 s4 s5 s6 Note Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Total set: 24 Note Total set: 19 Note Total set: 26 Note Total set: 19 Note Total set: 24 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS INCREASE STRENGTH FOR BENCH PRESS DAY Exercise sternum chin up Bench press dumbbell floor press Lat pull down dips for triceps - weighted DAY Exercise seated good morning - kettlebell Semi sumo block pull 10cm hack squat Leg extension Plank - weighted DAY Exercise trap raise Over Head Press Push press Lateral raise Hammer curl Leg raise DAY Exercise Hip Bridge Squat goblet squat Stiff leg deadlift - dumbbell Leg press - wide stance Crunch DAY Exercise Incline bench press push up pull up arnold Z press lateral raise Farmer walk WEEK UPPER Video set 4 rep 12 5,3,2,5,3,2 10-12 10-12 intensity/RPE 72,5-80-87,5% RPE8,5 RPE9 RPE8 rest time 90 infinity 2min 90 2min LOWER set 4 rep 10 10-12 Fail intensity/RPE RPE8 85% RPE9 RPE9 rest time 90 infinity 3min 2min 75 set 5 4 rep 10-12 15 10-12 15-20 intensity/RPE rest time 60 3-5min 3min 60 90 45 set 4 rep 30 8-10 12 8-10 15-20 intensity/RPE set 4 4 rep 20 10 8-10 15-20 100 steps intensity/RPE 80% UPPER RPE8 RPE8 RPE9 LOWER 77,5% RPE8 RPE8,5 RPE9 UPPER RPE8 https://www.youtube.com/watch?v=58QkcGVA12A https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=QKYbAC49hCg https://www.youtube.com/watch?v=CAwf7n6Luuc&t=35s https://www.youtube.com/watch?v=2z8JmcrW-As Video https://www.youtube.com/watch?v=cJWYiUkiWrE https://www.youtube.com/watch?v=jNIUXckSaDA https://www.youtube.com/watch?v=KDFzmSLDN0s https://www.youtube.com/watch?v=ljO4jkwv8wQ https://www.youtube.com/watch?v=pSHjTRCQxIw Video Load s1 Note s2 s3 s4 s5 s6 Total set: 22 Note Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 s2 s3 s4 s5 s6 s2 s3 s4 s5 s6 https://www.youtube.com/watch?v=qLLJWmHlYZQ&t=11s https://www.youtube.com/watch?v=_RlRDWO2jfg&t=25s https://www.youtube.com/watch?v=iaBVSJm78ko https://www.youtube.com/watch?v=3VcKaXpzqRo&t=23s https://www.youtube.com/watch?v=zC3nLlEvin4&t=8s https://www.youtube.com/watch?v=X-ACS9vpRyU Video Load rest time s1 45 https://www.youtube.com/watch?v=mmveFKdpknI infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ 2-3min https://www.youtube.com/watch?v=MeIiIdhvXT4 2-3min https://www.youtube.com/watch?v=eDFAAb6vJH4&t=22s 2-3min https://www.youtube.com/watch?v=h2kbOnuRfjo 60 Video Load rest time s1 infinity https://www.youtube.com/watch?v=SrqOu55lrYU 90 https://www.youtube.com/watch?v=IODxDxX7oi4&t=1s 60 https://www.youtube.com/watch?v=eGo4IYlbE5g&t=80s 90 https://www.youtube.com/watch?v=YbRZfkbir-w 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=45s 60 https://www.youtube.com/watch?v=Fkzk_RqlYig Total set: 21 Note Total set: 25 Note Total set: 23 Note Total set: 24 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS INCREASE STRENGTH FOR BENCH PRESS DAY UPPER Exercise Lateral raise Bench press dumbbell chest fly Incline dumbbell bench press - deep rom push up DAY LOWER Exercise Squat Romanian deadlift hip extension Lying leg curl hip abduction DAY UPPER Exercise Bench press - close grip - pause 2s barbell pin press trap raise military press pec deck lateral raise DAY LOWER Exercise Sumno deadlift Front squat - heel elev ated leg press single leg hip bridge leg curl DAY Exercise A1 Straight arms rope pull down A2 incline dumbbell pull ov er A3 pronated curl B1 Arnold Z press B2 Hairline press C1 Barbell curl C2 chin up WEEk Video set 5 rep intensity/RPE rest time 15 60 3,2,1,3,2,1 82,5-87,5-92,5% infinity RPE9 90 RPE9 3min 2min 20 set 4 rep 12 10-12 10-12 intensity/RPE 85% RPE8,5 set 4 3 rep 10 10-12 15 intensity/RPE 80% RPE9 set 5 4 rep 8 20 12 intensity/RPE 85% RPE8 RPE8 rest time 180 120 90 2min 60 set 3 4 4 rep 10 10 10 10 10 10 intensity/RPE rest time 10 10 3min 10 3min 10 90 RPE9 RPE9 RPE8 rest time infinity 2-3min 2min 75 75 rest time 3-5min 2-3min 60 2-3min 60 60 UPPER https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=eozdVDA78K0 https://www.youtube.com/watch?v=SCMf6Iy8_eo https://www.youtube.com/watch?v=IODxDxX7oi4 Video https://www.youtube.com/watch?v=Mf5cqAKdTPQ https://www.youtube.com/watch?v=2SHsk9AzdjA https://www.youtube.com/watch?v=ZRar3mBCdmA https://www.youtube.com/watch?v=ELOCsoDSmrg&t=1s https://www.youtube.com/watch?v=-seSnS4N8Xo Video https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=RfHsttmnKs4 https://www.youtube.com/watch?v=qLLJWmHlYZQ https://www.youtube.com/watch?v=2yjwXTZQDDI https://www.youtube.com/watch?v=JJitfZKlKk4&t=10s https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=32s Video s2 s3 s4 s5 s6 Note Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 Total set: 23 Note Total set: 20 Note Total set: 23 Note Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 https://www.youtube.com/watch?v=cDlOSfu-zHY&t=13s https://www.youtube.com/watch?v=D-pYf8J1LB0 https://www.youtube.com/watch?v=GvRgijoJ2xY&t=60s https://www.youtube.com/watch?v=fDxl-0uZMJo https://www.youtube.com/watch?v=6y_GEg3YFC0 Video RPE8 RPE8 RPE8 Load s1 https://www.youtube.com/watch?v=aXTKdnCIyWA https://www.youtube.com/watch?v=Ydpy886udzo https://www.youtube.com/watch?v=fKT6fruxK0E https://www.youtube.com/watch?v=YbRZfkbir-w https://www.youtube.com/watch?v=AADM0pLkDmg https://www.youtube.com/watch?v=QZEqB6wUPxQ https://www.youtube.com/watch?v=brhRXlOhsAM&t=16s Total set: 22 Note Total set: 25 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS - TEST 1RM INCREASE STRENGTH FOR BENCH PRESS DAY Exercise Bench press Bench press standing dummbell arnold press A1 rope triceps push down A2 cable curl UPPER DAY Exercise Deadlift Front squat Leg press A1 leg extension A2 leg curl DAY Exercise A1 Inverted row A2 Push up A3 Zottman curl Bench press LOWER DAY Exercise Front squat Romanian deadlift barbell leg curl calf raise LOWER WEEK Video set 3 rep 4,3,2,4,3,2 15-20 10 20 20 intensity/RPE 75-80-85% set 4 3 rep 10 10 15 15 intensity/RPE 70% RPE7 RPE7 RPE7 rest time infinity 3min 90 10 75 Video rest time 120 120 90 10 60 Test 1RM Bench Press set 3 1 2 1 rep 15-20 15-20 15-20 1 intensity/RPE set 4 3 rep 15 40 intensity/RPE RPE7 RPE7 RPE7 50% 60% 70% 80% 90% 95% 100% rest time 20 20 2min 1min 2min 2min 3-5min Infinity Infinity Infinity https://www.youtube.com/watch?v=YeZ9T2DVHLI https://www.youtube.com/watch?v=7pyxT5hqmQY https://www.youtube.com/watch?v=IZxyjW7MPJQ https://www.youtube.com/watch?v=YyvSfVjQeL0 https://www.youtube.com/watch?v=ELOCsoDSmrg Video s2 s3 s4 s5 s6 Note Load s1 s2 s3 s4 s5 s6 Total set: 18 Note Load s1 s2 s3 s4 s5 s6 Load s1 s2 s3 s4 s5 s6 https://www.youtube.com/watch?v=hXTc1mDnZCw https://www.youtube.com/watch?v=IODxDxX7oi4 https://www.youtube.com/watch?v=0d13tURWB1g https://www.youtube.com/watch?v=lQqWc8WaOU0 Video rest time 3min 3-5min 2min 1min Load s1 https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=lQqWc8WaOU0 https://www.youtube.com/watch?v=3ml7BH7mNwQ https://youtu.be/TEH_5nJu6TA https://www.youtube.com/watch?v=AsAVbj7puKo Total set: 18 Note Test 1RM 100% mà thấy nhẹ set tăng 5kg-10kg khơng tăng tạ 1RM Total set: 18 Note https://www.youtube.com/watch?v=7pyxT5hqmQY https://www.youtube.com/watch?v=2SHsk9AzdjA https://www.youtube.com/watch?v=ELOCsoDSmrg https://www.youtube.com/watch?v=-qsRtp_PbVM Total set: 14 ... Total set: 28 BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS INCREASE STRENGTH FOR BENCH PRESS DAY Exercise Bench press Incline dumbbell bench press standing dummbell arnold press A1 rope triceps... Note Total set: 25 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS - TEST 1RM INCREASE STRENGTH FOR BENCH PRESS DAY Exercise Bench press Bench press standing dummbell arnold press A1 rope triceps push... Total set: 24 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS INCREASE STRENGTH FOR BENCH PRESS DAY Exercise sternum chin up Bench press dumbbell floor press Lat pull down dips for triceps - weighted