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Bench Press Routines ~ Supplements

Bench Press Routine Eight - Cycle Benching

Bench Press as the Priority Lift.

We used to do a similiar bench routine to the one listed below we copied from Crain's newletter. This is not as simple as most of our own routines and is quite long but is a good routine. Do not use a bench press shirt!

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 4-4 sets......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.....

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Chris Lift's Disclaimer
Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication. Do not do any of our routines without having been declared physically fit to exercise by your medical professional.