Week 2 Day 2 – Bench Press and Rows: Strength and Conditioning Workout

The alarm went off at the usual time, at 4:15AM, and I was psyched and ready to train hard. Today was day 2 of my second week on this strength and conditioning workout program. And it was all about bench press and barbell rows (actually, the order is reversed).

The program I’m following is from Brian Alsruhe and I have his YouTube video posted on last week’s workout blogs. This program is designed to promote massive strength gains using the linear progression theory. And the way the workout is designed covers conditioning as well. So far, I’m loving this workout program! Here’s the workout below.

Bench Press and Barbell Rows

Phase 1: 4 sets x 8 reps

  • A – Barbell Rows
  • B – Bench Press

Phase 1: 4 sets x 8 reps

  • A – Dumbbell Rows
  • B – Incline Bench Press

Phase 1: 4 sets x 8 reps

  • A – Dumbbell Flyes
  • B – Dumbbell Pullovers
  • C – Side Bends (with dumbbell)

Workout Notes:

– The giant sets are done in sequence (A, B, C). Essentially this is a superset. 

– 4 sets of 8 reps.

– My rest between each giant set was about 2 minutes.

– I did not have a ‘C’ (third exercise) for the first 2 phase because the rows and presses were extremely taxing this morning (which this is a good thing!).

Antagonist Exercises – Push Pull

I’ve said this in most every workout blog covering this new strength and conditioning workout program I’m doing. I say ‘new’ because it’s new to me but this method has been around for many decades. It’s tough to wrap my head around doing an antagonist exercise, going from one to the other.

I never would have thought doing a set of barbell rows before doing a set of bench press. In my mind, that just didn’t make sense. But sometimes you have to step outside of what you think you know and try something new. I’m glad I did that because I’m already seeing results in week 2.

Now, this whole antagonist exercise thing is brutal. They’re called giant sets, and the program actually calls for A, B, and C. I dropped ‘C’ for much of this workout, as I stated earlier. The rows were heavy and so were the bench presses. So I felt it was best for me to stick to just A and B.

Tomorrow is my ‘off’ day but like last week, I’ll probably go to the gym and train some arms. I won’t do anything heavy though. Thursday will be squat day and I’m excited to see the progression from last week. Hoping to push it further and go a little heavier. Stay tuned!

Train with Passion,


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  1. Week 2 Day 3 - Squat Day: Strength and Conditioning Workout * TheMuscleProgram.com

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