ME Bench Overview

Maximum effort bench should be preformed 72 hours after the dynamic day. This gives ample time for this major muscle group to recover.

A simple outline for the days routine is as follows:

1. ME Movement
2. Triceps
   1. Dumbbells for 60 reps. 10 sets of 6, 5 sets of 12, etc...
   2. Barbell should be worked to a 3 or 5 rep record (JM, Skulls, etc...)
3. Shoulder Work
4. Lat/Upper Back Work

2 week mini cycles, cycle out exercises where progress stalls made. For example if the DB triceps exercise isn't working, switch to a barbell movement.

On the 5th and 6th week, do the repetition method. For example, 3 sets to failure with anyone of the DB exercises. Or do 3 sets of 15 with a set weight. Or use the illegal wide for a 6 rep max.