SlingShot penkkiohjelma

The purpose of this program is to get STronger. While using submaximal weights, you’re going to increase your work capacity, take your bench to the next level, and execute the lift correctly. I’ll take you through your warm up, your main bench movement, and your accessory work in the program outlined below.

Superset: (AKA go back and forth between exercises)

A1) Flat dumbbell press – 4 sets x 10 reps (light weight, increasing at each set)

A2) Sling Shot® Lat Activation – 4 sets x 10 reps

Rest 1 minute and repeat.

• Lat Activation Demo: CLICK HERE

Sample dumbbell warm up:

20 lbs. x 10 reps

40 lbs. x 10 reps

60 lbs. x 2 sets x 10 reps

Sample warm up bench progression:

I refer to this as “Cheating the system” – we’re going to do the least amount of work to maximize our working sets. This means as soon as the weight gets heavy, we’re going to use very low reps.

For example, if you’re a stud and you bench 315 lbs., then your final working weight is going to be 235 lbs. (75% of 315 lbs.)

Set 1: Empty barbell x 20 reps

Set 2: 95 lbs. x 10 reps

Set 3: 135 lbs. x 6 reps

Set 4: 185 lbs. x 3 reps

Set 5: 205 lbs. x 1 rep

Set 6: 220 lbs. x 1 rep

First working set: 235 lbs. x 6 reps

* Adjust weights based on your max bench press

Week 1:

Move 1: Raw work: 4 sets x 6 reps (75% of max)

Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)

Week 2:

Move 1: Raw work: 5 sets x 5 reps (75% of max)

Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)

Week 3:

Move 1: Raw work: 6 sets x 4 reps (75% of max)

Move 2: Sling Shot® work: 3-4 sets x 3 reps (85% of raw max)

Week 4:

Move 1: Raw Work: 3 sets x 2 reps (85% of max)

Move 2: Sling Shot® work: 3 sets x 1 rep (90% of raw max)

Rest intervals: Between each set, 4-5 minutes

Week 5: TEST WEEK – Do some general warm up to get your body temperature up, then jump into your bench workout. Again, this is a sample progression for the stud that uses 315 lbs.

Set 1: Bar x 10 reps

Set 2: 95 lbs. x 10 reps

Set 3: 135 lbs. x 10 reps

Set 4: 185 lbs. x 5 reps

Set 5: 225 lbs. x 3 reps

Set 6: 275 lbs. x 1 rep

Set 7: 300 lbs. x 1 rep

Set 8: New PR x 1 rep

* Adjust weights based on your max bench press