Become a pressing machine

If you are stuck in your bench presses or militaries, you can try this simple workout. Do it two times per week on a push-pull-legs schedule. In this workout you will start with the exercise that lets you use the least amount of weight, and work towards more mechanically advantageous exercises. In this way you minimize warmup and get an almost seamless flow between exercises. If you feel that you absolutely need to, you can take one of the pressing days off in the weeks where you feel very tired. The table below shows your rep ranges for the 9 weeks you will be on the program:

	Week 1 – Week 3	Week 4 – Week 6	Week 7 - Week 9
Pressing	Sets of 8 reps	Sets of 6 reps	Sets of 4 reps
Isolation	5 sets of 12	5 sets of 10	4 sets of 8

Pressing

Military press:

Start at 50% of your 1 RM. Add 5 kg per set. Stop when you miss your rep number for the week.

Incline bench press:

Drop back 10-20 kg from the maximal weight you did on the militaries. Add 5 kg per set. Stop when you miss your rep number for the week.

Bench press:

Drop back 10-20 kg from the maximal weight you did on the inclines. Add 5 kg per set. Stop when you miss your rep number for the week.

2-board press:

Drop back 10-20 kg from the maximal weight you did on the inclines. Add 5 kg per set. Stop when you miss your rep number for the week.

Isolation exercises

You can do whatever isolation exercises that you like but I would recommend

lateral raises, flyes, and triceps extentions. Do the sets and reps from the table.

Good luck!