On Mondays, you will be doing 5 sets of 5 reps including one top set of squats, bench and barbell rows. The StrongLift 5x5 (5x5) is a simple but effective plan that could be just what you are looking for. Barbell Bench Press 3 x 6 – 10 Assisted Wide Grip Pull-Ups 3 x 6 – 10 Incline … Strict Press or incline Bench Press- 5×5 build wt each set: Bench Press 4×5 (build), then 1×3: It can seem a daunting prospect wading through various data (unless you have a lot of knowledge or a personal trainer) to try and find a plan that's right for you and your goals. On Wednesdays (Lighter day), you won’t be doing a top set of squats. Dumbbell Bench Press (Tempo 4010) 3 x 10 @7-8: Day 4: A1. Then I moved on to incline presses also with a 5lbs jump. Decline Bench Press : 3 x 10 @7: Author’s … Over the years there have been several variations of the 5×5 program, with Mark Rippetoe making an excellent version, but there’s something special about the original. On Madcows, Monday is actually the “heavy” day where you work up to a PR set of 5 on the squat, bench, and barbell row. It can be implemented during times when Overhead Pressing is not in your program. On my second week I upped the weight by 5lbs and did 5 sets of presses. ... Sets/Reps: 3-5x5 … Incline Bench Press : 4 x 8 @7: Day 3: A1. Monday is the day you display your progress. There are myriad exercise programs and lifting routines one can use to increase fitness and muscle mass. This is a hybrid of the Overhead Press and the flat Bench Press. Wednesday is theoretically a lighter day because you only do a few light sets of squats and a lighter pressing variant such as the incline bench. B1: Incline Dumbbell Bench Press Press B2: Incline Dumbbell Lateral Raises Optional Abs: 1 x Side Plank for 1 Minute (each side) Followed by Cable Crunches 10 – 15 Reps – Day 3 – Full Body Starting with Upper. 5x5 and bench press + incline bench press I just started the 5x5 routine that is popular one here and ran into a problem on my chest workout. It uses just five different exercises: Power cleans, squats, bench press, incline bench press, overhead press. Dumbbell Incline Bench. Training Program 2: This is a more advanced 5×5 split that incorporates more volume and frequency. A standard bench press will place a great degree of stress on the pectorals, yet, in order to fully develop the pecs, it’s important to incorporate the incline press and allow the fibers of the upper pecs to develop at a similar rate. Get EVERYTHING you need to crush the super effective Madcow 5x5 program and take your strength to the next level. One of the best examples that can be given to demonstrate this is the use of an incline during the bench press. Bench Press: 5x5: Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple) ... incline bench press does my upper chest and my shoulders are very weak compared to my bench press and rows and deads. Check out our FAQ, spreadsheet and everything else you need to complete the program. Other two main lifts on Wednesday would be overhead press/incline bench and deadlifts, for all these lifts you would be doing 3 building-up sets and one top set. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. I started out my first week fine using the weight I had been on for 3x6. – Incline Dumbbell Bench Press: 5×5 . As such, the trainee will require adequate rest on off days (try and get at least 8 – 10 hours sleep per night) as well as excellent nutrition to help your body heal.