Strictly Strength- Power Push (12 Week Program)


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Looking to increase your overall “pushing” strength? This routine was designed for just that. Whenever you are trying to increase your strength you want to stay in a lower rep range and push yourself to the max on every repetition. With that being said, it is a great idea to have a spotter with you as well. You don’t want to sacrifice building strength because you might drop the barbell on your head during a bench press. For MAXIMUM results, combine this routine with “Strictly Strength- POWER BACK!” Be sure to keep track of your weights and progressively overload each time you do this routine, even if it is only by 2.5 pounds.

• 3 exercises
• 3 reps per set
• 5 sets per exercise
• Rest up to 5 minutes between sets

Completion Time: 43 minutes

• Sets 1 & 2 are “Climbing Warm-Up Sets”
• Sets 3 — 5 are going to be your “Working Sets”

(0:34)- Strictly Strength- Power Push
https://www.youtube.com/watch?v=fKKV6…

(0:56)- Routine Sets & Reps!
(2:08)- Standing Overhead Barbell Press
(5:31)- Incline Barbell Bench Press
(8:55)- Barbell Bench Press

PHASE-1 (Weeks 1-3)
• 11 – 15 sets
• 3 reps per set

PHASE-2 (Weeks 4-9)
• 16 – 20 sets
• 3 reps per set

PHASE-3 (Weeks 10-12)
• HEAVY 8-10 sets
• 3 reps per set

DELOAD (1-2 Weeks)
• Light to Moderate Weight
• 3 reps per set







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