Bench Press Workout

by Rickey Dale Crain

Bad form or no form can hinder a good routine and more times than not any routine will not work as it should if the form is not correct while training. This routine will be based on a previous pr of 285-290 and shooting for a 300 at the end of the routine. One needs to cycle the supplementary work as well. The routine is 15 weeks long, which is rather long for a bench routine but you can plug in anywhere along the line. If you only bench 150 then do half the weight and weight increases OR HALF THE LENGTH OF TIME.....etc......The idea is how the routine is set up.

Week 1

warmups

45 x 5

45 x 5

95 x 5

95 x 5

145 x 10

145 x 5

sets

160 x 5-5 sets

160 x 5-5 sets
lock outs/board bench press (move grip in 3-5 fingers)

160 x 5-5 sets declines

120
x 5-5 sets cambered bar (approximately 75% of sets)

In place of cambered bar you can
do extra wide grip bench presses or flyes....

lots of ab work

(also i am only listing
from this point on the warmups and the four different types of exercises.....i assume
you guys can remember that...)

week 2 week 3 week 4 week 5

170
x 5-5 sets 180 x 5-5 sets 190 x 5-5 sets 175 x 1

170 x 5-5 sets 180
x 5-5 sets 190 x 5-5 sets 200 x 5-5 sets

170 x 5-5 sets 180 x 5-5
sets 190 x 5-5 sets 200 x 5-5 sets

125 x 5-5 sets 135 x 5-5 sets 140
x 5-5 sets 200 x 5-5 sets

150
x 5-5 sets

week 6 week 7 week 8 week 9

180
x 1 185 x 1 190 x 1 195 x 1

210 x 4-4
sets 220 x 4-4 sets 230 x 4-4 sets 240 x 4-4 sets

210 x 4-4 sets 220
x 4-4 sets 230 x 4-4 sets 240 x 4-4 sets

210 x 4-4 sets 220 x 4-4
sets 230 x 4-4 sets 240 x 4-4 sets

155 x 4-4 sets 165 x 4-4 sets 170
x 4-4sets 180 x 4-4 sets

week 10 week 11 week 12

195 x 1 195 x 1 195
x 1

225 x 1 230 x 1 235 x 1

250 x 3-3 sets 260 x 3-3
sets 270 x 3-3 sets

250 x 3-3 sets 260 x 3-3 sets 270 x 3-3 sets

250
x 3-3 sets 260 x 3-3 sets 270 x 3-3 sets

185 x 3-3 sets 195 x 3-3 sets 200
x 3-3 sets

week 13 week 14

195 x 1 195 x 1

240 x 1 245 x 1

280
x 2-2 sets 290 x 2-2 sets

280 x 2-2 sets 290 x 2-2 sets

280 x 2-2 sets 290 x
2-2 sets

210 x 2-2 sets 215 x 2-2 sets

week 15

warmups

195 x 1

245 x 1

275 x 1

300 x 1

300 x 1

300 x 1

225 x 1

and the second workout of the week would look like this....it should be 3-4 days
after the main one......

(i.e. mon-thurs or tues-fri...etc)

warmups

120 x 5-5 sets closegrip bench presses

40 x 10-5 sets incline dumbell presses
(approximately 25% of top set for the week)

15 x 10-5 sets front lateral raises (10%
of top set)

15 x 10-5 sets side lateral raises (10% of top set)

15 x 10-5 sets bent
over lateral raises (10% of top set)

lots of ab work

same set scheme as regular benches
for the week

on closegrips it is also the same rep scheme.....