Increase strength for bench press

Giáo án tập luyện phát triển sức mạnh cơ ngực dành cho namnữ giới.Giáo án dài 8 tuần 2 block, mỗi tuần 6 buổi: upper lower upper lower upper.Level : intermediateadvanced, high volume, high intensity

NAME BENCH PRESS PROGRAM

NOTE

1 Warm Up mỗi ngày :

Xoay nóng các khớp, dynamic Stretching: https://www.youtube.com/watch?v=nPHfEnZD1Wk

Over head squat body weight : 3x15

Plank 2 x 30s

Side Plank 1x45s

Prone Extension 2x10

Cat camel : 2 x 10

2 Tư vấn dinh dưỡng và sử dụng thực phẩm bổ sung:

3 Những ngày off khuyến khích cardio nhẹ nhàng như đi bộ ngoài trời 5-10k bước chân, đạp xe 10-20km, hoặc bơi lội

INTRODUCTION

Macro : Protein: kg cơ thể x 2 - Carb: kg cơ thể x 2,5-3 - Fat: kg cơ thể x 1 (Nhân theo trọng lượng cơ thể tính theo kg, ví dụ Protein x 2 tức nếu bạn nặng 100kg thì 1 ngày nạp 200g Protein)

Thực phẩm bổ sung (Liều lượng mỗi ngày):

- Creatine 3-5g/ngày

- Beta Alanine 3g/ngày

- Omega 3: 3-5g/Ngày

- Vitamin D3: 2000-5000IU/Ngày

Lưu ý: Khuyến khích về dinh dưỡng trên không dành cho những người có bệnh có bệnh lý Trong trường hợp đó, hãy làm theo chỉ dẫn của bác sĩ

BENCH PRESS ANATOMY

KEY TERMS

DB: Dumbbell

KB: Kettlebell

BB: Barbell

ROM: Range of motion

INTENSITY: % trọng lượng so với 1 rep max Ví dụ: Bạn bench press 1 rm 100kg, Intensity 60% có nghĩa bạn sẽ phải thực hiện set đó ở mức 60kg

RPE8 với số reps 12: Đó là khi bạn hoàn thành 12 reps, cảm nhận vẫn còn có thể thực hiện được thêm 2 reps nữa mới "FAIL"

TEMPO: Tốc độ, nhịp độ của chuyển động

EX: 3010: Eccentric (xuống tạ) 3sec - Pause (điểm dừng) 0sec - Concentric (lên tạ) 1s - Pause (điểm dừng) 0s

30X1: Trong đó, X có nghĩa là phát lực mạnh nhất có thể

HYPERTROPHY: The growth of (muscle) tissue - tăng cơ/ phát triển cơ

AMRAP: As many reps as possible (with good form) Khác với Until Failure là có thể break form, thì amrap thực hiện nhiều nhất số reps với form tốt Những bài tập được set cùng 1 nhóm, ví dụ A1 A2: sẽ được thực hiện xen kẽ, A1 -> A2 -> rest ->repeat

KĨ THUẬT CƠ BẢN VỀ BENCH PRESS

https://www.youtube.com/watch?v=lQqWc8WaOU0

DAY 1 UPPER 1 Video Load Note

Bench Press - pause at the bottom 1-2s 6 6,5,4,6,5,4 70-75-80% 3min https://www.youtube.com/watch?v=lQqWc8WaOU0 80% ~ 4 reps

standing dumbbell ov er head press 4 6-8 RPE8 60 https://www.youtube.com/watch?v=S-_Kxc9WAcc

conv entional block pull - 10cm 4 7 RPE8 3min https://www.youtube.com/watch?v=YeZ9T2DVHLI

Stiff leg deadlift - dumbbell 4 12-15 RPE8 2in https://www.youtube.com/watch?v=eDFAAb6vJH4&t=11s

Dumbbell bench press 5 8 RPE8 2min https://www.youtube.com/watch?v=y0KVraOKXyE

Seated cable row 4 10-12 90 https://www.youtube.com/watch?v=GZbfZ033f74&t=8s

Pull up activ e hang - hold on top 2s 3 10 45 https://www.youtube.com/watch?v=TOiQ7NfePbg&feature=youtu.be

Conv entional deadlift 5 5 70% Infinity https://www.youtube.com/watch?v=YeZ9T2DVHLI

Stiff leg deadlift - snatch grip 4 8-10 RPE8 2-3min https://www.youtube.com/watch?v=3bCEilt6FqU

Good morning - barrbell or Safety bar 3 8-10 RPE9 2min https://www.youtube.com/watch?v=1Dra9_8DUSQ

Rhomboids raise - hold on top 2s 3 10 60 https://www.youtube.com/watch?v=dR2BzcvN7FY

Bench press - banded 3 4 70% 3-5min https://www.youtube.com/watch?v=Z6cR_KvRiBk

Ov er head press 4 5 RPE8 2-3min https://www.youtube.com/watch?v=_RlRDWO2jfg&t=4s

Dumbbell triceps extension 4 10-12 RPE9 2-3min https://www.youtube.com/watch?v=SQ6_8exMujc

Lat pull down 4 10-12 RPE9 2-3min https://www.youtube.com/watch?v=CAwf7n6Luuc

BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS

DAY 1 UPPER 1 Video Load Note

A1 Trap 3 raise - hold on top 2s 3 10 10 https://www.youtube.com/watch?v=bvFTLE99Nhw

A2 Rhomboids raise - hold on top 2s 3 10 75 https://www.youtube.com/watch?v=dR2BzcvN7FY

Bench press 6 6,5,4,6,5,4 72,5-77,5-82,5 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0

dumbbell floor press 5 8 RPE8,5 3min https://www.youtube.com/watch?v=QKYbAC49hCg

Lat pull down 4 10-12 RPE9 2min https://www.youtube.com/watch?v=CAwf7n6Luuc&t=12s

Prone extension 3 10 45 https://www.youtube.com/watch?v=cIYeKqLqVVs&t=16s

sumo deadlift 5 5 72,5% 3-5min https://www.youtube.com/watch?v=cDlOSfu-zHY

front squat 4 8 RPE8 3min https://www.youtube.com/watch?v=7pyxT5hqmQY&t=1s

Leg extension 4 10-12 RPE9 90 https://www.youtube.com/watch?v=ljO4jkwv8wQ

Lat pull down 4 10-12 RPE8 90 https://www.youtube.com/watch?v=CAwf7n6Luuc&t=28s

Ov er Head Press 5 5 RPE8 3min https://www.youtube.com/watch?v=_RlRDWO2jfg&t=15s

Lateral raise 4 15 60 https://www.youtube.com/watch?v=3VcKaXpzqRo&t=15s

Hammer curl 4 10-12 RPE9 75 https://www.youtube.com/watch?v=zC3nLlEvin4

Stiff leg deadlift - barbell 4 10-12 RPE7,5 3min https://www.youtube.com/watch?v=1uDiW5 rAE

poliquin step up 4 12-15 RPE9 90 https://www.youtube.com/watch?v=AoS5qiAg9xM

Incline spotto press - close grip 5 4 70% 3-5min https://www.youtube.com/watch?v=DLf0R0o8XaQ

incline dumbbell pull ov er 4 8-10 RPE8-8,5 2min https://www.youtube.com/watch?v=5YStMv6m2g8

arnold Z press 4 8-10 RPE8 90 https://www.youtube.com/watch?v=YbRZfkbir-w

BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS

DAY 1 UPPER 1 Video Load Note

Bench press 6 6,5,4,6,5,4 75-80-85% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0

dumbbell chest fly 5 8 RPE9 90 https://www.youtube.com/watch?v=eozdVDA78K0&t=23s

Incline dumbbell bench press 5 8 RPE8,5 2min https://youtu.be/y0KVraOKXyE

Stiff leg deadlift 4 8 RPE8 3min https://www.youtube.com/watch?v=1uDiW5 rAE&t=13s

Hip thurst - barbell 4 8 RPE9 2min https://www.youtube.com/watch?v=SEdqd1n0cvg

Lying leg curl 3 10-12 RPE9 90 https://www.youtube.com/watch?v=1Tq3QdYUuHs

Bench press 5 5 75% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0

close grip lat pull down 4 8 RPE9 2min https://www.youtube.com/watch?v=v_eJFvdAcUw

seated dumbbell clean and press 4 8 RPE9 2min https://www.youtube.com/watch?v=kApWz2wss8c

Conventional deadlift 5 3 75% 3-5min https://www.youtube.com/watch?v=YeZ9T2DVHLI

hack squat - barbell 5 8 RPE8 3-5min https://www.youtube.com/watch?v=EdtaJRBqwes

hip extension - static 4 8 2min https://www.youtube.com/watch?v=9rxvOrbbVgs

leg curl 4 12 RPE8 60 https://www.youtube.com/watch?v=1Tq3QdYUuHs&t=14s

Total set: 22

A1 Pull up active hang 4 10 10 https://www.youtube.com/watch?v=TOiQ7NfePbg&feature=youtu.be

A2 pull up 4 10 10 https://www.youtube.com/watch?v=eGo4IYlbE5g&t=72s

A3 hammer curl - kettelbell 4 10 2-3min https://www.youtube.com/watch?v=KLvGXRo56iQ

B1 kettlebell clean 4 10 RPE8 10 https://www.youtube.com/watch?v=ZuTKcP6vtfI

B2 Hairline press 4 10 RPE8 2-3min https://www.youtube.com/watch?v=AADM0pLkDmg

C1 Barbell curl - eccentric in 5s 4 6 RPE8 10 https://www.youtube.com/watch?v=QZEqB6wUPxQ

BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS

DAY 1 UPPER 1 Video Load Note

Bench press 4 4 65% 120 https://www.youtube.com/watch?v=lQqWc8WaOU0

Incline dumbbell bench press 4 10 RPE7 60 https://www.youtube.com/watch?v=y0KVraOKXyE

standing dummbell arnold press 4 10 RPE7 60 https://www.youtube.com/watch?v=3ml7BH7mNwQ

A1 rope triceps push down 3 15 10 https://youtu.be/TEH_5nJu6TA

A2 cable curl 3 15 75 https://www.youtube.com/watch?v=840rgLSw-84

Total set: 18

Deadlift 4 4 65% 120 https://www.youtube.com/watch?v=YeZ9T2DVHLI

Front squat 4 10 RPE7 120 https://www.youtube.com/watch?v=v-mQm_droHg

Leg press 4 10 RPE7 90 https://www.youtube.com/watch?v=GvRgijoJ2xY&t=11s

A1 leg extension 3 15 10 https://www.youtube.com/watch?v=ljO4jkwv8wQ

A2 leg curl 3 15 60 https://www.youtube.com/watch?v=ELOCsoDSmrg&t=12s

Total set: 18

OHP 4 4 RPE7 90 https://www.youtube.com/watch?v=_RlRDWO2jfg&t=39s

A1 incline dumbbell bench press - rotation 4 10 RPE7 10 https://www.youtube.com/watch?v=U94dC3Ff6vA

A2 Incline dumbbell pull over 4 10 RPE7 10 https://www.youtube.com/watch?v=VS8rcLJBaP0

A3 pull up 4 10 90 https://www.youtube.com/watch?v=eGo4IYlbE5g&t=89s

B1 chin up - eccentric only - lower weight in 8s 4 6 10 https://www.youtube.com/watch?v=vw5Xmu5CIew

B2 bayesian curl 4 12 10 https://www.youtube.com/watch?v=aeS38n_Ht6A

B3 dips for triceps 4 12 90 https://www.youtube.com/watch?v=yN6Q1UI_xkE

Total set: 28

Front squat 4 4 RPE7 120 https://www.youtube.com/watch?v=v-mQm_droHg&t=13s

Romanian deadlift - snatch grip 4 7 RPE7 90 https://www.youtube.com/watch?v=jugnGf220CA

leg curl 3 12 RPE7 60 https://www.youtube.com/watch?v=6y_GEg3YFC0&t=14s

calf raise 3 20 30 https://www.youtube.com/watch?v=-qsRtp_PbVM&t=17s

WEEK 4 - deload

INCREASE STRENGTH FOR BENCH PRESS

BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS

DAY 1 UPPER 1 Video Load Note

inv erted row 3 20 60-90 https://www.youtube.com/watch?v=hXTc1mDnZCw&t=24s

Bench Press - pause at the bottom 1s 6 5,3,2,5,3,2 70-77,5-85% 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0

Spotto press - banded 4 4 80% 90 https://www.youtube.com/watch?v=E_Y678yLBP8

dumbbell single arm row 4 8-10 RPE8 90 https://www.youtube.com/watch?v=pYcpY20QaE8

standing dumbbell ov er head press 4 6-8 RPE9 90 https://www.youtube.com/watch?v=_RlRDWO2jfg

conv entional block pull - 10cm 4 5 70% 3-5min https://www.youtube.com/watch?v=YeZ9T2DVHLI

Stiff leg deadlift - dumbbell 4 12-15 RPE8 90 https://www.youtube.com/watch?v=eDFAAb6vJH4

Floor press 5 5 77,5% 2-3min https://www.youtube.com/watch?v=QKYbAC49hCg

Dumbbell bench press - rev erse grip 5 8 RPE8 2-3min https://www.youtube.com/watch?v=g8OD0teBMb8

Seated cable row 4 10-12 RPE9 2min https://www.youtube.com/watch?v=GZbfZ033f74

Conv entional deadlift 5 5 75% infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ

hip extension 5 12-15 60 https://www.youtube.com/watch?v=jZKGwHXqnN0&feature=youtu.be

Good morning - zercher 3 10-12 RPE9 2-3min https://www.youtube.com/watch?v=V8E3spggYQs

Rhomboids raise - hold on top 2s 3 10 60 https://www.youtube.com/watch?v=dR2BzcvN7FY

Bench press - slingshot 5 3 75% 3-5min https://www.youtube.com/watch?v=blFayogMDuM

hairline press 4 6 RPE8 2min https://www.youtube.com/watch?v=AADM0pLkDmg

Dumbbell triceps extension 4 10-12 RPE8 90 https://www.youtube.com/watch?v=MO_03opCc0g

seated rope row to neck 4 10-12 RPE8 90 https://www.youtube.com/watch?v=i2tnI4Jam50

BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS

DAY 1 UPPER 1 Video Load Note

sternum chin up 3 12 90 https://www.youtube.com/watch?v=58QkcGVA12A

Bench press 6 5,3,2,5,3,2 72,5-80-87,5% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0

dumbbell floor press 5 8 RPE8,5 2min https://www.youtube.com/watch?v=QKYbAC49hCg

Lat pull down 4 10-12 RPE9 90 https://www.youtube.com/watch?v=CAwf7n6Luuc&t=35s

dips for triceps - weighted 4 10-12 RPE8 2min https://www.youtube.com/watch?v=2z8JmcrW-As Total set: 22

seated good morning - kettlebell 3 10 RPE8 90 https://www.youtube.com/watch?v=cJWYiUkiWrE

Semi sumo block pull 10cm 7 3 85% infinity https://www.youtube.com/watch?v=jNIUXckSaDA

hack squat 4 8 RPE9 3min https://www.youtube.com/watch?v=KDFzmSLDN0s

Leg extension 4 10-12 RPE9 2min https://www.youtube.com/watch?v=ljO4jkwv8wQ

Plank - weighted 3 Fail 75 https://www.youtube.com/watch?v=pSHjTRCQxIw Total set: 21

trap 3 raise 3 10-12 60 https://www.youtube.com/watch?v=qLLJWmHlYZQ&t=11s

Over Head Press 5 6 RPE8 3-5min https://www.youtube.com/watch?v=_RlRDWO2jfg&t=25s

Push press 5 4 RPE8 3min https://www.youtube.com/watch?v=iaBVSJm78ko

Lateral raise 4 15 60 https://www.youtube.com/watch?v=3VcKaXpzqRo&t=23s

Hammer curl 4 10-12 RPE9 90 https://www.youtube.com/watch?v=zC3nLlEvin4&t=8s

Leg raise 4 15-20 45 https://www.youtube.com/watch?v=X-ACS9vpRyU Total set: 25

Hip Bridge 3 30 45 https://www.youtube.com/watch?v=mmveFKdpknI

Squat 5 4 77,5% infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ

goblet squat 4 8-10 RPE8 2-3min https://www.youtube.com/watch?v=MeIiIdhvXT4

Stiff leg deadlift - dumbbell 4 12 RPE8,5 2-3min https://www.youtube.com/watch?v=eDFAAb6vJH4&t=22s

Leg press - wide stance 4 8-10 RPE9 2-3min https://www.youtube.com/watch?v=h2kbOnuRfjo

Incline bench press 5 3 80% infinity https://www.youtube.com/watch?v=SrqOu55lrYU

push up 4 20 90 https://www.youtube.com/watch?v=IODxDxX7oi4&t=1s

pull up 4 10 60 https://www.youtube.com/watch?v=eGo4IYlbE5g&t=80s

arnold Z press 4 8-10 RPE8 90 https://www.youtube.com/watch?v=YbRZfkbir-w

lateral raise 4 15-20 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=45s

BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS

DAY 1 UPPER 1 Video Load Note

Lateral raise 3 15 60 https://www.youtube.com/watch?v=3VcKaXpzqRo

Bench press 6 3,2,1,3,2,1 82,5-87,5-92,5% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0

dumbbell chest fly 5 8 RPE9 90 https://www.youtube.com/watch?v=eozdVDA78K0

Incline dumbbell bench press - deep rom 5 8 RPE9 3min https://www.youtube.com/watch?v=SCMf6Iy8_eo

push up 4 20 2min https://www.youtube.com/watch?v=IODxDxX7oi4 Total set: 23

Squat 5 3 85% infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ

Romanian deadlift 4 7 RPE8,5 2-3min https://www.youtube.com/watch?v=2SHsk9AzdjA

hip extension 4 12 2min https://www.youtube.com/watch?v=ZRar3mBCdmA

Lying leg curl 4 10-12 RPE9 75 https://www.youtube.com/watch?v=ELOCsoDSmrg&t=1s

hip abduction 3 10-12 RPE9 75 https://www.youtube.com/watch?v=-seSnS4N8Xo Total set: 20

Bench press - close grip - pause 2s 5 3 80% 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0

barbell pin press 4 8 RPE9 2-3min https://www.youtube.com/watch?v=RfHsttmnKs4

trap 3 raise 4 10 60 https://www.youtube.com/watch?v=qLLJWmHlYZQ

military press 4 5 RPE8 2-3min https://www.youtube.com/watch?v=2yjwXTZQDDI

pec deck 3 10-12 60 https://www.youtube.com/watch?v=JJitfZKlKk4&t=10s

lateral raise 3 15 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=32s Total set: 23

Sumno deadlift 5 3 85% 180 https://www.youtube.com/watch?v=cDlOSfu-zHY&t=13s

Front squat - heel elevated 5 8 RPE8 120 https://www.youtube.com/watch?v=D-pYf8J1LB0

leg press 4 8 RPE8 90 https://www.youtube.com/watch?v=GvRgijoJ2xY&t=60s

single leg hip bridge 4 20 2min https://www.youtube.com/watch?v=fDxl-0uZMJo

leg curl 4 12 60 https://www.youtube.com/watch?v=6y_GEg3YFC0

Total set: 22

A1 Straight arms rope pull down 3 10 10 https://www.youtube.com/watch?v=aXTKdnCIyWA

A2 incline dumbbell pull over 3 10 10 https://www.youtube.com/watch?v=Ydpy886udzo

A3 pronated curl 3 10 3min https://www.youtube.com/watch?v=fKT6fruxK0E

B1 Arnold Z press 4 10 RPE8 10 https://www.youtube.com/watch?v=YbRZfkbir-w

B2 Hairline press 4 10 RPE8 3min https://www.youtube.com/watch?v=AADM0pLkDmg

C1 Barbell curl 4 6 RPE8 10 https://www.youtube.com/watch?v=QZEqB6wUPxQ

C2 chin up 4 10 90 https://www.youtube.com/watch?v=brhRXlOhsAM&t=16s

BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS

DAY 1 UPPER 1 Video Load Note

Bench press 6 4,3,2,4,3,2 75-80-85% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0

Bench press 2 15-20 3min https://www.youtube.com/watch?v=lQqWc8WaOU0

standing dummbell arnold press 4 10 RPE7 90 https://www.youtube.com/watch?v=3ml7BH7mNwQ

A1 rope triceps push down 3 20 10 https://youtu.be/TEH_5nJu6TA

A2 cable curl 3 20 75 https://www.youtube.com/watch?v=AsAVbj7puKo

Total set: 18

Deadlift 4 4 70% 120 https://www.youtube.com/watch?v=YeZ9T2DVHLI

Front squat 4 10 RPE7 120 https://www.youtube.com/watch?v=7pyxT5hqmQY

Leg press 4 10 RPE7 90 https://www.youtube.com/watch?v=IZxyjW7MPJQ

A1 leg extension 3 15 10 https://www.youtube.com/watch?v=YyvSfVjQeL0

A2 leg curl 3 15 60 https://www.youtube.com/watch?v=ELOCsoDSmrg Total set: 18

Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6 Test 1RM 100% mà thấy vẫn nhẹ thì A1 Inverted row 3 15-20 20 https://www.youtube.com/watch?v=hXTc1mDnZCw mỗi set tăng 5kg-10kg cho đến khi nào không A2 Push up 3 15-20 20 https://www.youtube.com/watch?v=IODxDxX7oi4 tăng tạ được thì đó là 1RM mới A3 Zottman curl 3 15-20 2min https://www.youtube.com/watch?v=0d13tURWB1g

Bench press 1 5 50% 1min https://www.youtube.com/watch?v=lQqWc8WaOU0

1 4 60% 2min

2 3 70% 2min

2 2 80% 3-5min

1 1 90% Infinity

1 1 95% Infinity

1 1 100% Infinity Total set: 18

Front squat 4 8 RPE7 3min https://www.youtube.com/watch?v=7pyxT5hqmQY

Romanian deadlift barbell 4 7 RPE7 3-5min https://www.youtube.com/watch?v=2SHsk9AzdjA

leg curl 3 15 RPE7 2min https://www.youtube.com/watch?v=ELOCsoDSmrg

calf raise 3 40 1min https://www.youtube.com/watch?v=-qsRtp_PbVM

BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS - TEST 1RM