If your fast-twitch ratio is 60 percent or higher
Size and Strength Workout
Exercise Week 1 Week 2 Week 3 Week 4 Rest1A. Barbell bench press 3 sets of 4-6 reps 4 sets of 3-5 reps 5 sets of 2-4 reps 3 sets of 6-8 reps 2 minutes
1B. Lean-away pulldown 3 sets of 8-10 reps 4 sets of 6-8 reps 5 sets of 4-6 reps 3 sets of 8-10 reps 2 minutes
2A. Dumbbell incline bench press 3 sets of 8-10 reps 3 sets of 6-8 reps 3 sets of 4-6 reps 3 sets of 8-10 reps 1-2 minutes
2B. Dumbbell row 3 sets of 8-10 reps 3 sets of 6-8 reps 3 sets of 4-6 reps 3 sets of 8-10 reps 1-2 minutes
3. Face pull 2 sets of 12 reps 2 sets of 12 reps 2 sets of 8 reps 2 sets of 8 reps 45-60 seconds
If your fast-twitch ratio is less than 60%
Speed workout
Exercise Week 1 Week 2 Week 3 Week 4 Rest
1. Dynamic effort bench press N* ? 5 reps N ? 5 reps N ? 5 reps N ? 5 reps 1 minute
2. Dynamic effort inverted row N ? 5 reps N ? 5 reps N ? 5 reps N ? 5 reps 1 minute
3A. Dumbbell incline bench press 3 sets of 8-10 reps 3 sets of 6-8 reps 3 sets of 4-6 reps 3 sets of 8-10 reps 1-2 minutes
3B. Dumbbell row 3 sets of 8-10 reps 3 sets of 6-8 reps 3 sets of 4-6 reps 3 sets of 8-10 reps 1-2 minutes
4A. Dumbbell scaption 3 sets of 10 reps 3 sets of 8 reps 3 sets of 6 reps 3 sets of 8 reps 1 minute
4B. Face pull 2 sets of 12 reps 2 sets of 12 reps 2 sets of 8 reps 2 sets of 8 reps 45 seconds
* N = the number of sets you can perform using the dynamic bench press guidelines
Barbell Bench Press
Lying faceup on a bench, grab a barbell using an overhand grip that's just beyond shoulder width and hold it above your sternum with your arms straight. Lower the bar, pause, and press the bar in a straight line back to the starting position.
Lean-Away Pulldown
Sit in a lat pulldown machine and grab the bar using a shoulder-width, underhand grip. Lean back until your body forms a 30-degree angle with the floor. Hold this position for the entire exercise. Without moving your torso, pull the bar down to your chest. Pause, and slowly return to the starting position.
Dumbbell Incline Bench Press
Set an adjustable bench to an incline of 15 to 30 degrees. Lie faceup on the bench and hold the dumbbells above your shoulders with your arms straight. Lower the dumbbells to your chest. Pause, and then press the weights back up to the starting position.
Dumbbell Row
Holding a pair of dumbbells, bend at your hips and knees and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, and slowly lower them.
Face Pull
Attach a rope to the high pulley of a cable station and hold an end in each hand. Back a few steps away from the stack until your arms are straight in front of you. Flare your elbows, bend your arms, and pull the middle of the rope toward your eyes so your hands end up in line with your ears. Pause, and reverse the move to the starting position.
Dynamic Effort Bench Press
Perform a barbell bench press. On the first set, use the heaviest weight that allows you to do 5 reps in 5 seconds. Then add 5 to 10 percent more weight and try for 5 reps in 6 seconds. Rest, and then keep adding 5 percent to 10 percent more weight until you can no longer complete the 5 reps in 6 seconds. Then move to the next exercise.
Dynamic Effort Inverted Row
Grab a barbell secured at shoulder height, using an overhand, shoulder-width grip. Hang with your arms straight and your feet elevated on a bench. Pull your shoulder blades back and lift your chest to the bar. Pause, and slowly lower your body to the starting position. Do five reps in five seconds. If that's too hard, place your feet on the floor. Do as many sets as you did on the dynamic effort bench press, and move on to the next exercise.
Dumbbell Scaption
Stand holding a pair of dumbbells at arm's length next to your sides, your palms facing each other and elbows slightly bent. Without changing the bend in your elbows, raise your arms at a 30-degree angle to your body (so they form a Y) until they're at shoulder level. Pause, and slowly lower the weight back to the starting position.
Doing bench presses is one of the best ways you can target your fast-twitch muscle fibers.