SlingShot penkkiohjelma

Kalle Räsänen

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

Superset:
4 sets of 10 reps:

A1) Incline dumbbell presses

A2) Bent Over Row with Barbell

Rest 90 seconds and repeat.

B1) Dumbbell tricep extensions

B2) Lat pull downs

Rest 90 seconds and repeat.

4 sets of 25 reps:

C1) Pushups in the Sling Shot

C2) Face pulls

Rest 90 seconds and repeat.

*In week 4, skip supersets B and C in order to be well-rested for your big bench in week 5.

HOW TO USE YOUR SLING SHOT®

Get your Sling Shot out of the package

Put your arms through the holes above the elbows

Use the small holes in the Sling Shot to position comfortably

Bench using normal form

www.HowMuchYaBench.net

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