i have two bench days a speed day on tues and a heavy day on sat
speed day
wide grip bench 45% max 3 sets 3 reps 30 sec rest
med grip bench 45% max 3 sets 3 reps 30 sec rest
close grip bench 45% max 3 sets 3 reps 30 sec rest
(each set should take no longer than 3 sec and when u change grips still only take a 30 sec rest)
incline db 3 sets 20 reps 1 min rest
db floor darts 6 sets 6 reps 1 min 30 sec rest
tri ext w/ barbell on the floor 5 sets 8 reps 1 min 30 sec rest
cable press downs v bar 4 sets 20 reps 1 min 30 sec rest
band press down 1 set 100 reps
heavy day
warm up to 5 sets 3 reps flat bench rest as needed
board press (1,2or 3 boards depends on where im weakest at) 6 sets 4,5 reps rest as needed
floor presses barbell 6 sets 2-6 reps rest as needed add bands or chains when ready
pin presses work up to 5 sets of 3 reps (hold at lock-out for a count of 2 sec
plate raises 4 sets6-8 reps
lateral raises 4 sets 6-8 reps
rev butterflys 4 sets 6-8 reps
hammer curls 7 sets 7 reps
thats about it i do change the sets and reps up from time to time and i may take longer to rest if i feel i need it u just have to feel it out as u go but this is what i picked up from the M.M. in the short time i got to train with them
