bench_press_workout

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.....