Julius Maddox 8-Week-

Bench-Program

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Save 8-WEEK-BENCH-PROGRAM
JULIUS MADDOX

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RLLE 9-1 J]TLW[WNTJ]
KI] 9 RLLE 9-1 RLMBJ[ WLTQ QL[Q WLQ[ TLWMNK ANCCLO[Q
K\CGLHH FHI[ GLOAJ FMOK 97 WLT- GL[RLLO WTL 2-= 97 1 =4 QLA. MOAWLIQL [JMQ RLMBJ[ RLLEH] <-94HGQ RJMHL Q[MHH GLMOB IGHL [N IAJLMVL [JL QICL QL[Q IOK WLQ[.
KLAHMOL AHNQL BWMT GLOAJ FMOK 94 WLT -GL[RLLO WTL 2-= 94 7 =4 QLA QICL IQ IGNVL
MOAHMOL K\CGLHH FH] FMOK 97 WLT- GL[RLLO WTL 2-= 97 ; 64 QLA. QICL IQ IGNVL
KMTQ (RLMBJ[LK MF OLALQQI] NW IQQMQ[LK) FMOK : WLT CIZ : 1 IQ OLLKLK MF : WLTQ MQ [N LIQ], IKK RLMBJ[ [N CIEL M[ AJIHHLOBMOB LON\BJ.
T\QJ \TQ GR 94 6 64 QLA. IKK 9 LZ[WI QL[ LVLW] RLLE

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AIGHL [WMALT LZ[LOMQMNO (LZ[) FMOK 9< WLT- GL[RLLO WTL 2-= 9< < =4 QLA.
KI] 7 RLLE 9-1 RLMBJ[ WLTQ QL[Q WLQ[ TLWMNK ANCCLO[Q
OL\[WIH BWMT T\HH \T (IQQMQ[LK MF OLALQQIW]) FMOK < WLT <,1,ICWIT 1 64 QLA. MF < WLTQ MQ [N LIQ] [JLO IKK RLMBJ[ \O[MH < WLT WIOBL MQ IAJLMVLK
K\CGLHH T\HH NVLW FMOK 97 WLT 97 1 7 CMO MOAWLIQL RLMBJ[ <-94HGQ RLLEH] RJMHL Q[MHH IAJLMVMOB [JL TWLQAWMGLK WLT WIOBL
HI[ T\HH KNRO FMOK 97 WLT 97 < 64 QLA. QICL IQ IGNVL
QMOBHL IWC KG WNR FMOK 94 WLT 94 1 7 CMO QICL IQ IGNVL
FIAL T\HH RM[J GIOK GIOK 9< ; 14 QLA.
WLVLWQL FH] FMOK 97 WLT 97 1 =4 QLA, QICL IQ IGNVL
KI] 1 RLLE 9-1 RLMBJ[ WLTQ QL[Q WLQ[ TLWMNK ANCCLO[Q
QLI[LK K\CGLHH CMHM[IW] TWLQQ FMOK 94 WLT 94 ; 7 CMO MOAWLIQL RLMBJ[ <-94HGQ RLLEH] RJMHL Q[MHH IAJLMVMOB [JL QICL WLT WIOBL
FWNO[, HI[LWIH WIMQL Q\TLWQL[ FMOK 9< WLT 9<,9< 1,1 64 QLA. QICL IQ IGNVL

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AHNQL BWMT QTN[N TWLQQ FMOK : WLT :,ICWIT 7 IQ OLLKLK QICL IQ IGNVL
[WMALT T\QJ KNRO FMOK 94 WLT 94,:,ICWIT 1 7 CMO QICL IQ IGNVL
GIOK T\HH ITIW[ GIOK 9< < 14 QLA.
HI[ T\HH KNRO RMKL BWMT FMOK 97 WLT 97 ; 64 QLA.
RLLE ; KLHNIK
KI] 9 KLHNIK RLLE ; RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
K\CGLHH FHI[ GLOAJ KWNT RLMBJ[ 94% FWNC RLLE9-1 97 1 =4 QLA.
KLAHMOL AHNQL BWMT GLOAJ KWNT RLMBJ[ 94% FWNC RLLE9-1 94 7 =4 QLA
MOAHMOL K\CGLHH FH] KWNT RLMBJ[ 94% FWNC RLLE9-1 97 7 64 QLA.
KMTQ (RLMBJ[LK MF OLALQQI] NW IQQMQ[LK) KWNT RLMBJ[ 94% FWNC RLLE9-1 : 1 IQ OLLKLK

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T\QJ \TQ GR 94 1 64 QLA.
AIGHL [WMALT LZ[LOMQMNO (LZ[) KWNT RLMBJ[ 94% FWNC RLLE9-1 9< < =4 QLA.
KI] 7 KLHNIK RLLE ; RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
OL\[WIH BWMT T\HH \T (RLMBJ[LK NW IQQMQ[LK MF OLALQQIW]) KWNT RLMBJ[ 94% FWNC RLLE9-1 < 1 64 QLA.
K\CGLHH T\HH NVLW KWNT RLMBJ[ 94% FWNC RLLE9-1 97 1 7 CMO
HI[ T\HH KNRO KWNT RLMBJ[ 94% FWNC RLLE9-1 97 < 64 QLA.
QMOBHL IWC KG WNR KWNT RLMBJ[ 94% FWNC RLLE9-1 94 1 7 CMO
FIAL T\HH RM[J GIOK GIOK 9< ; 14 QLA.
WLVLWQL FH] KWNT RLMBJ[ 94% FWNC RLLE9-1 97 1 =4 QLA,
KI] 1 KLHNIK RLLE ; RLMBJ[Q WLTQ QL[Q WLQ[ ANCCLO[Q

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QLI[LK K\CGLHH CMHM[IW] TWLQQ KWNT RLMBJ[ 94% FWNC RLLE9-1 94 ; 7 CMO
FWNO[, HI[LWIH WIMQL Q\TLWQL[ KWNT RLMBJ[ 94% FWNC RLLE9-1 9<,9< 1,1 64 QLA.
AHNQL BWMT QTN[N TWLQQ KWNT RLMBJ[ 94% FWNC RLLE9-1 : 7 IQ OLLKLK
[WMALT T\QJ KNRO KWNT RLMBJ[ 94% FWNC RLLE9-1 94 1 7 CMO
GIOK T\HH ITIW[ GIOK 9< 1 14 QLA.
HI[ T\HHKNRO RLKL BWMT KWNT RLMBJ[ 94% FWNC RLLE9-1 97 ; 64 QLA.
RLLE <-: Q[WLOB[J
KI] 9 RLLE < RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
TI\QLK GLOAJ TWLQQ :4% NF 9 WLT CIZ 1 1 IQ OLLKLK
AHNQL BWMT MOAHMOL QTN[N TWLQQ 6<% NF GLOAJ CIZ <,ICWIT 7 7 CMO
AIGHL AWNQQ NVLW FMOK 97 WLT 97 1 =4 QLA.
KMTQ IQQMQ[LK NW RLMBJ[LK MO OLALQQIW] FMOK < WLT < 7 IQ OLLKLK

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FIAL T\HH RM[J GIOK GIOK 9< 1 64 QLA.
KI] 7 RLLE < RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
QLIH WNR FMOK : WLT : 1 IQ OLLKLK
AHNQL BWMT T\HH KNRO, 1 QLA ANO[WIA[MNO, 7 QLA LAALO[WMA FMOK 94 WLT 94 1 7 CMO
[1 WIMQL FMOK 6 WLT 6 ; 64 QLA.
RMKL BWMT HI[ T\HH KNRO FMOK 94 WLT 94 1 =4 QLA.
WLVLWQL BWMT A\WH FMOK : WLT : 7 IQ OLLKLK
GIOK T\HH ITIW[ GIOK 94 ; 64 QLA.
KI] 1 RLLE < RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
P TWLQQ FMOK ; WLT ; 1 IQ OLLKLK
QLI[LK K\CGLHH QJW\B RM[J 1 QLA ANO[WIA[MNO FMOK 94 WLT 94 1 7 CMO
NVLWJLIK K\CGLHH [WMALT LZ[. FMOK 94 WLT 94 1 =4 QLA.
QLI[LK RMKL BWMT AIGHL WNR FMOK 94 WLT 94 7 IQ OLLKLK
WLVLWQL FH] RM[J K\CGLHH FIAMOB MOAHMOL GLOAJ FMOK 97 WLT 97 1 64 QLA.
RLLE 6
KI] 9 RLLE 6 RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
TI\QLK GLOAJ TWLQQ :<% NF 9 WLT CIZ 7 1 IQ OLLKLK
AHNQL BWMT MOAHMOL QTN[N TWLQQ 24% NF GLOAJ CIZ < 7 7 CMO
AIGHL AWNQQ NVLW MOAWLIQL <-94HGQ FWNC RLLE < 94 1 =4 QLA.
KMTQ IQQMQ[LK NW RLMBJ[LK MO OLALQQIW] MOAWLIQL <-94HGQ FWNC RLLE < < 7 IQ OLLKLK
FIAL T\HH RM[J GIOK GIOK 9< 1 64 QLA.
KI] 7 RLLE 6 RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
QLIH WNR MOAWLIQL <-94HGQ FWNC RLLE < : 1 IQ OLLKLK
AHNQL BWMT T\HH KNRO, 1 QLA ANO[WIA[MNO, 7 QLA LAALO[WMA MOAWLIQL <-94HGQ FWNC RLLE < : 1 7 CMO
[1 WIMQL MOAWLIQL <-94HGQ FWNC RLLE < ; ; 64 QLA.
RMKL BWMT HI[ T\HH KNRO MOAWLIQL <-94HGQ FWNC RLLE < 94 1 =4 QLA.

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WLVLWQL BWMT A\WH MOAWLIQL <-94HGQ FWNC RLLE < : 7 IQ OLLKLK
GIOK T\HH ITIW[ GIOK 94 ; 64 QLA.
KI] 1 RLLE 6 RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
P TWLQQ MOAWLIQL <-94HGQ FWNC RLLE < 1 1 IQ OLLKLK
QLI[LK K\CGLHH QJW\B RM[J 1 QLA ANO[WIA[MNO MOAWLIQL <-94HGQ FWNC RLLE < : 1 7 CMO
NVLWJLIK K\CGLHH [WMALT LZ[. MOAWLIQL <-94HGQ FWNC RLLE < 94 1 =4 QLA.
QLI[LK RMKL BWMT AIGHL WNR MOAWLIQL <-94HGQ FWNC RLLE < 94 7 IQ OLLKLK
WLVLWQL FH] RM[J K\CGLHH FIAMOB MOAHMOL GLOAJ MOAWLIQL <-94HGQ FWNC RLLE < 97 1 64 QLA.
RLLE 2
KI] 9 RLLE 2 RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
TI\QLK GLOAJ =4% NF NOL WLT CIZ 9,ICWIT 7 IQ OLLKLK
QTLLK GLOAJ 2<% NF 9 WLT CIZ 7 1 7 CMO
K\CGLHH FHNNW FH] FMOK 94 WLT 94 1 7 CMO
NVLWJLIK [WMALT LZ[ RM[J WNTL FMOK 94 WLT 94 1 IQ OLLKLK
KI] 7 RLLE 2 RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
MOAHMOL GLOAJ QLIH WNR RM[J K\CGLHH FMOK : WLT : 1 7 CMO
HI[ T\HH KNRO FMOK 94 WLT 94 1 64 QLA.
Q[WIMBJ[ IWC T\HH KNRO FMOK 94 WLT 94 < 64 QLA.
MOVLW[LK GNK] RLMBJ[ WNR GR 94 ; =4 QLA.
WLVLWQL BWMT GIOK T\HH ITIW[ GIOK 97 1 64 QLA.
KI] 1 RLLE 2 RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
Q[IOKMOB Q[WMA[ NVLWJLIK TWLQQ FMOK < WLT < 1 IQ OLLKLK
AHNQL BWMT QTN[N TWLQQ 24% NF 9 WLT CIZ GLOAJ 1,ICWIT 7 IQ OLLKLK
FIAL KNRO NO GLOAJ FWNO[ WIMQL FMOK 94 WLT 94 1 64 QLA.
KMTQ IQQMQ[LK NW RLMBJ[LK MF OLALQQIW] FMOK < WLT < 7 IQ OLLKLK
FIAL T\HH RM[J GIOK GIOK 9< 1 64 QLA.
RLLE :
KI] 9 RLLE : RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
TI\QLK GLOAJ =<% NF NOL WLT CIZ 9,ICWIT 7 IQ OLLKLK
QTLLK GLOAJ :4% NF 9 WLT CIZ 7 1 7 CMO
K\CGLHH FHNNW FH] MOAWLIQL <-94HGQ FWNC RLLE 2 94 1 7 CMO
NVLWJLIK [WMALT LZ[ RM[J WNTL MOAWLIQL <-94HGQ FWNC RLLE 2 94 1 IQ OLLKLK
QLI[LK WNR FMOK WLT 94 94,94, ICWIT 1 IQ OLLKLK
KI] 7 RLLE : RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
MOAHMOL GLOAJ QLIH WNR RM[J K\CGLHH MOAWLIQL <-94HGQ FWNC RLLE 2 : 1 7 CMO
HI[ T\HH KNRO MOAWLIQL <-94HGQ FWNC RLLE 2 94 1 64 QLA.
Q[WIMBJ[ IWC T\HH KNRO MOAWLIQL <-94HGQ FWNC RLLE 2 94 < 64 QLA.
MOVLW[LK GNK] RLMBJ[ WNR GR 94 ; =4 QLA.
WLVLWQL BWMT GIOK T\HH ITIW[ GIOK 97 1 64 QLA.
KI] 1 RLLE : RLMBJ[ WLTQ QL[Q WLQ[ ANCCLO[Q
Q[IOKMOB Q[WMA[ NVLWJLIK TWLQQ MOAWLIQL <-94HGQ FWNC RLLE 2 < 1 IQ OLLKLK
AHNQL BWMT QTN[N TWLQQ 2<% NF 9 WLT CIZ GLOAJ 1,ICWIT 7 IQ OLLKLK
FIAL KNRO NO GLOAJ FWNO[ WIMQL MOAWLIQL <-94HGQ FWNC RLLE 2 94 1 64 QLA.
KMTQ IQQMQ[LK NW RLMBJ[LK MF OLALQQIW] MOAWLIQL <-94HGQ FWNC RLLE 2 < 7 IQ OLLKLK
FIAL T\HH RM[J GIOK GIOK 9< 1 64 QLA.
RLLE = [LQ[ 9 WLT GLOAJ CIZ

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