FastFit BETA
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Bench Press Day

Build a bigger bench press: five heavy sets first, then paused, close-grip and weighted-dip work for pressing power, with barbell rows to keep your shoulders balanced.

11exercises
58min
24sets
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Training flow

Warm-up 3 exercises
Arm Circles
1 sets 30s Shoulders
rest 10s
Scapular Push-Up
1 sets 10 reps Chest
rest 15s
Push-Up
1 sets 8 reps Chest
rest 30s
Main 5 exercises
Barbell Bench Press
5 sets 5 reps Chest
rest 180s
Paused Barbell Bench Press
3 sets 3 reps Chest
rest 150s
Barbell Bent-Over Row
4 sets 6 reps Upper Back
rest 120s
Close-Grip Bench Press
3 sets 5-6 reps Triceps
rest 120s
Weighted Chest Dip
3 sets 5-8 reps Chest
rest 120s
Cool-down 3 exercises
Doorway Chest Stretch
1 sets 30s Chest
rest 10s
Cross-Body Shoulder Stretch
1 sets 30s Shoulders
rest 10s
Overhead Triceps Stretch
1 sets 30s Triceps
rest 10s