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Bench Press Routines ~ Supplements

Bench Press Routine Five

Find the weight you can handle in the sets below. If you are successful at the weights used, increase the weight by 5 pounds the next cycle week.

If you continually have extreme fatigue, soreness and cannot recover, delete the middle week workout or go back to routine one. After you have completed the three week routine twice over a six week period, take off the seventh week before starting on week one again. First three sets are warm ups and not part of the routine.
Find your current max bench and use the percentages listed to figure what you could start with at each set. Example 300 lb max bench x 55% = 165 lb. first set after warm ups.

No Bench Shirt until 45-60 days before a contest.
Shirt if used correctly should add between 20-35% to your lift.
Monday
Weight....Reps
________x__________ Stretch
________x__________ 135 x 20 Warm up Don't count 34% (400 x 34%)
________x__________ 135 x 20 Warm up Don't count 34% (400 x 34%)
________x__________ 185 x 10 Warm up Dont't count 46% (400 x 46%)
________x__________ 210 x 05 52% (400 x 70%) Paused
________x__________ 235 x 05 58% (400 x 80%) Paused
________x__________ 255 x 03 63% (400 x 85%) Paused
________x__________ 270 x 03 67% (400 x 93%) Paused
________x__________ 290 x 02 72% (400 x 85%) Paused
________x__________ 325 x 01 82% (400 x 93%) Paused
________x__________ 350 x 01 87% (400 x 87%) Paused
________x__________ 400 x 01 100% (400 x 93%) Paused
________x__________ 385 X 06 3" Board Lock Out (Pause) 96%
________x__________ 405 X 03 3" Board Lock Out (Pause) 102%
________x__________ 450 4"-6" x 5 rack press lock outs (400 x 113%)
________x__________ 360 x 03 90% Assisted as needed to complete. (400 x 90%)
________x__________ 285 x 06 Paused 72% (400 x 72%)
________x__________ 245 x 08 Paused 62% + Chain Attachments 40 lb.
________x__________ 225 x 10 Paused 56% + Chain Attachments 40 lb.
________x__________ 205 x 06 Incline Bench 51% (400 x 56%)
________x__________ 205 x 06 Incline Bench 51% (400 x 56%)
________x__________ 205 x 06 Incline Bench 51% (400 x 56%)
Assistance Work
Do with little rest between sets, move fast.
~ 3 sets 10-15 reps each set. (must do)
Tripple Tri Superset
Pushdowns
Hammer Curls
Swinging DB raises ~ 15 pounds to failure.
100 Flat bench leg raises.
Treadmill five minutes.

Wednesday
Based on a 650 max deadlift.
Old style hard work routine, not a cycle.
We increase the lifts by five pounds when successful.
This workout should not exceed 90 minutes. (must do all listed work)
Powerlifter rest periods.
Find the weight you can do in the sets listed.(will provide % in future)
Stretch
Treadmill for five minutes
100 free body squats
135 x 20 for two sets of speed bench press
Deadlifts
20 x 135
10 x 225
08 x 275
06 x 315
04 x 405
01 x 450
01 x 500
01 x 525
01 x 550
01 x 600
06 x 400
010 x 315
Shrugs 405 x 10 for three sets
Narrow Grip Front Pulldowns for three sets of 10
Leg Press 500 x 10 for three sets
300 Flat bench leg raises.

Friday
Workout should not exceed 60 minutes!
No Bench Shirt
Current Paused Raw Bench is 400
Bodybuilder rest periods.
Weight....Reps
________x__________ Stretch
________x__________ 135 x 20 Incline Bench Warm up
________x__________ 185 x 10 Incline Bench Warm up 46%
________x__________ 205 x 10 Incline Bench Close Grip 51%
________x__________ 225 x 10 Incline Bench 60%
________x__________ 205 x 10 Incline Bench Close Grip 51%
________X__________ 185 X 20 Incline Bench Paused (46%)
Assistance Work
4 sets 10-12 reps each set.
Tripple Tri Superset or Tricep Extensions (must do)
Pushdowns
Hammer Curls
Dips
Swinging DB raises ~ 15 pounds to failure.
300 Leg Raises
Treadmill for ten minutes

Saturday
Find the weight you can handle in good form for the set described.
Bodybuilder rest periods.
100 free body squats
500 x 10 Leg Press for three sets.
405 x 10 Hack squats for three sets from knee height.
600 x 08 Leg Press for three sets.
500 leg raises
Treadmill for fifteen minutes.

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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.