3/4 Arm Mass
Westside Barbell
Conjugate Method
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Louie Simmons
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Exercise Programming
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Strength Training Methods
1 minute read
-Bench Press Auxiliaries-
These auxiliaries are to be done during the main training session following the lifter's/athlete's repetition method.
Main Lift
Repetition Method
Straight Bar Pause JM Press 3x4
-1sec/competition pause at bottom of ROM
-at bottom of ROM, elbow is at 90º
Flat Bench DB Williams Ext. 4x8
-should have 1-2 more in the tank
-keep elbows flared
Banded Tricep Pushdown 5x50
Lat/Delts
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