Big Benchas 3 Week Bench Press Shock Program (Week 2, Day 2)

Bench Press (competition pause)

225/3, 225/3, 225/3 (80%)

240/2, 240/2 (85%)

255/1 (90%)

Accessories:

  * plate loaded shoulder press: 3 sets

  * plate loaded rows (wide grip): 3 sets

  * T-Bar rows: 6 sets

  * banded face pulls: 100 reps

  * straight bar triceps pushdowns: 2 sets

  * seated DB overhead triceps extensions: 3 sets