Pressing strength and triceps isolation.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Lying on a bench with a shoulder-width or narrower grip, lower the bar to the chest and press to lockout.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Feet elevated on a bench, hands on the floor, lower the chest to the floor and press back up.
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.