Apply Williams’ tenets to the following three-days-a-week program by Elliott Hulse, C.P.T. Over the next 12 weeks your goals and expectations are: Fat Loss - To lose at least 10 pounds of fat. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep only—this is how you prepare your body for the stress of a max lift. Trying to administer a three day per week percentage based bench press program around a student-athletes schedule is daunting. 12-Week BENCH PRESS Program. This program is an excerpt from my book Muscle Revolution. The more muscle you work, the bigger … That took about a month to a month and a half. We're not going to sit around and wait. •Determine how you want to measure your personal success and stick with this system for the duration of the 12 weeks (i.e., dropping weight on the scale, losing dress or clothes sizes, losing inches on your tape measurements, or reducing body fat percentage by using fat calipers). The workout can be performed for up to 12 weeks. Dumbbell Bench Press 3 10 Barbell Row 3 8 - 10 Dumbbell Lateral Raise 3 12 - 15 Lat Pull Down 3 10 - 12 Cable Tricep Extensions 3 10 - 12 EZ Bar Preacher Curl 3 10 - 12 Day 5 Exercise Sets Reps Lower B Leg Press 3 15 - 20 Stiff Leg Deadlift 3 8 - 10 Walking Dumbbell Lunge 3 10 Seated Calf Raise 3 15 - 20 Cable Crunch 3 20 Russian Twist 3 20 MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO … … 6 Week Bench Program Chad Walker Metabolic Resistance Training Jonathan Mike Build Denim Busting Delts Josh Bryant and Adam benShea A Training Program in Ten Movements for “Everybody” Dan John Off Season Strongman Volume Work on the Core Lifts, The Masters Lifter Clint Darden Imbalances Ken “Skip” Hill 12 Week Training Program for 2013 NAS Strongman Nationals Chase … Feel free to combine the bench press program with either the squat or deadlift programs. That took about a month to a month and a half. Your moment of “instant gratification” awaits. I am now doing the … Deadlift — 3, 3, max reps, increase weight from week 4; … Flat Bench Press (medium-width grip) – 1 set of 4-6, 2 sets of 8-12; Incline Bench Flyes – 1 set of 4-6, 3 sets of 8-12; Flat Bench Flyes – 1 set of 4-6, 2 sets of 8-12; Chest Dips – 1 set of 4-6, 3 sets of 8-12; Incline Dumbbell Press – 1 set of 4-6, 3 sets of 8-12; Triceps (3 sets): Exercise of your choosing 2 minutes rest between first and second … 1 – Deficit or pause deadlift. 1. Workout #6 Mash Bulgarian-ish 12 Week Plan. 5 – 2-3 upper back and shoulder movements . D uring the academic year, for a variety of reasons, t he school week may only be four days or less.. Workout #7 Mash Mafia MN Bulgarian Spin Workout. Repeat this process a week later, but with a small rep/load increase that I'll illustrate in the following example. (102 kg.) when you take your “after” pictures at the end of the 12-week program.) The Lean … Assume your 1RM in the flat bench press is 300 lbs. 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