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On this program you will bench three times per week:
DAY 1
Competition Style Raw Bench Press
x3 @8 RPE
x2 @8 RPE
x1 @8 RPE
x1 @8 RPE
RAW 2 Board Press
x3 @8 RPE
RAW 1 Board Press
x3 @8 RPE
Competition Style Raw Bench Press
x3 @8 RPE
Close Grip Raw Bench Press
x2x8-12 @7 RPE
Lats (rows or pulldowns)
x4 sets x15 reps @7-8 RPE
Shrugs
x2 sets x20 reps @7-8 RPE
DAY 2
Wide Grip Bench Press
x5 sets x3 reps @8 RPE
Lats (rows or pulldowns)
x4 sets x15 reps @7-8 RPE
DAY 3
Close Grip Bench Press
x4 sets x4 reps @8 RPE
Dumbbell Military Press – sit on flat bench
x2 sets x20 reps @7 RPE
Rotator Cuff External Rotations
x2 sets x30 reps @7 RPE
x4 sets x4 reps @8 RPE
Dumbbell Military Press – sit on flat bench
x2 sets x20 reps @7 RPE
Rotator Cuff External Rotations
x2 sets x30 reps @7 RPE