🥤
“Thy destiny lies not in the stone, but upon the bench, where legends are crowned at a hundred-kilo press.”
Or checkout the original program
LTMB| Exercise | Sets | Reps | Effort/% 1RM | Notes |
|---|---|---|---|---|
Shoulder External Rotations (light) | 5 | 15–20 | Light | Warm-up/Prehab |
Bench Press (Test) | 1 | 2 | 2RM | Test 2RM → estimate 1RM (Epley) |
Barbell Shoulder Press (Test) | 1 | 2 | 2RM | Optional 2RM test |
Face Pulls | 3 | 15–20 | Light | Scap/Rear delt activation |
Cable Pullover | 3 | 12–15 | Light | Lat activation |
Rope Pushdowns | 3 | 12 | RPE 6 | Triceps pump |
Hammer Curls | 3 | 12 | RPE 6 | Biceps pump |
Barbell Shrugs | 3 | 12–15 | Light-Moderate | Upper traps |
Preacher Rope Abs | 3 | 15–20 | Bodyweight | Core |
| Exercise | Sets | Reps | Effort/% 1RM | Notes |
|---|---|---|---|---|
Bench Press (Technique) | 3 | 3 | 50% est. 1RM | Crisp bar path |
Deadlift (Test) | 1 | 2 | 2RM | Test 2RM → estimate 1RM (Epley) |
Leg Press (Test) | 1 | 2 | 2RM | Optional 2RM test |
Cable Row | 3 | 10 | Light | Back activation |
Lat Pulldown | 3 | 12 | Light | Strict form |
Static Holds (Bench Positions) | 2 | 15–20s/position | Light/Technical | Above chest & near lockout; technique only |
Preacher Rope Abs | 3 | 15–20 | Bodyweight | Core |
| Exercise | Sets | Reps | Effort/% 1RM | Notes |
|---|---|---|---|---|
Bench Press | 3 | 3 | 50% est. 1RM | Technique work |
Deadlift (Speed) | 3 | 3 | 55% est. 1RM | Explosive but easy |
Cable Row | 3 | 10 | Light | Strict, squeeze |
Barbell Shrugs | 3 | 12–15 | Light-Moderate | Don’t grind |
Face Pulls | 3 | 15–20 | Light | Shoulder health |
| Exercise | Sets | Reps | Effort/% 1RM | Notes |
|---|---|---|---|---|
Shoulder External Rotations (light) | 5 | 15–20 | Light | Prehab |
Bench Press (Speed) | 5 | 2 | 55% est. 1RM | Max bar speed |
Barbell Shoulder Press (DBs Light) | 3 | 12 | Light | Pump only |
EZ Bar Curls | 2 | 15 | Light | Recovery pump |
Skullcrushers | 2 | 15 | Light | Recovery pump |
Preacher Rope Abs | 3 | 15–20 | Bodyweight | Core |
Mobility & Band Work | 1 | 10–15 min | Very light | Hips/Shoulders/T-Spine |