Has any of you incels done sheiko for bench?

[uninstall]

one of my goals this year is a 2 plate bench

i follow a bro routine right now, but looking for something else if it's going to offer better results

 

[idkwattodowithlife]

There are plenty of Sheiko programs...

You could do #37, #31 and then #32.

Be sure to eat a lot too, if you want your bench to go up. Be sure to end each of your workout with a tricep extension or pushdown.

 

[QuantumDummy]

I don't work out.

 

[kino]

I'm currently a 365lb bencher, it took me 2.5 years to get here from 1 plate. Do lots of tricep work. That was the key for me, you can do triceps every single day. Do a ton of volume, with little rest in between. Don't fall for the "i'm overtraining" meme, workout often and hard. Eat more, you won't grow if you're eating poptarts and chicken nuggets.

 

[demonanus]

Sheiko might be too much for u right now. Try a basic linear progression plan first.