3/4 Arm Mass

by Westside Barbell on September 02, 2019

-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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