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Bench Press Routines ~ Supplements


Bench Press Routine One

Total Body Work Out with Bench Press as the Priority Lift.

Find the weight you can handle in the sets below. If you are successful at the weight you’re using for two workouts, increase the weight by five pounds the next workout. You must lift with extreme intensity. This is not a powerlifter type workout but has been used by a champion powerlifter when a contest is not in the near future, a pro-football player and and wrestler with success. This is a good total body workout that should be completed with as little rest as possible between sets.

Some want to split off the deadlifting and leg work for a separate day/s which may be make the work load easier to handle. Some may have to delete part of the assistance work.

Do not use a bench press shirt!

Take your current max bench press and use the percentages listed to figure approximately the maximum weight you could start with at each set.

Example
If your max bench is 300 pounds, use 300 lb x 70% = 210 pounds for the set of eight reps.
If your max bench is 200 pounds, use 200 lb x 70% = 140 pounds for the set of eight reps.
If your max bench is 500 pounds, use 500 lb x 70% = 350 pounds for the set of eight reps.

The lifter below started with this program with a max of 215 pounds. He worked this routine without missing or making changes and within one year he did his set of two reps with 400, actual weight lifted. He does this routine for 60 days then drops the weight back to 85% of his two rep max lift and starts again after being off a week.
400 lb x .85% is 340 lb.

Workout should not exceed 60-90 minutes at the most if you do everything!
Approximately 30 minutes on benching and 30 minutes on the assistance work. MOVE FAST!

Weight....Reps
Monday
________x__________ Stretch
________x__________ Bar x 10 Warm up
________x__________ 185 x 10 Warm up 46%
________x__________ 225 x 08 55%
________x__________ 280 x 06 70%
________x__________ 320 x 04 80%
________x__________ 340 x 02 85%
________x__________ 320 x 04 80%
________x__________ 300 x 06 75% Pause
________x__________ 280 x 08 70% Pause
________x__________ 205 x 10 51% Incline Bench
________x__________ 225 x 08 55% Incline Bench
Add a third Incline Bench set after 90 days.

Assistance Work ~ 3 sets 8-10 reps each set.
Tripple Tri Supersets. (must do)
Pushdowns
Hammer Curls
Narrow Grip Front pulldowns
Leg Press or Hack Squats. (must do)
One set of straight back body weight only squats, 100 reps, no weights used. (must do)
200 Flat bench leg raises.(must do)
200 AB ROLLER (MUST DO)
Many of our lifters do up to a 1000 reps daily on their abs.
Treadmill

OPTIONAL Wednesday
Many powerlifters say to workout only one day a week or two max on the bench/chest while many bodybuilders do two or three days, not same goals. Depends on what You want and your ability to recover.

This workout should not exceed 45 minutes.
(must do all listed work)
Stretch
Close grip with an e-z curl bar 3 sets of 8 reps each
Pushdowns 3 sets of 8 reps each set
Hammer Curls 3 set of 8 reps each set
Leg Press 3 sets of 8 reps each set
One set of straight back free body weight only squats, 100 reps, no weights used.
Side lat raises with a 10 lb dumbbell x 50 reps
Heavy Hands System listed under Cardio routines.


Friday or Saturday
Workout should not exceed 60-90 minutes!
Weight....Reps
________x__________ Stretch
________x__________ Bar x 10 Warm up
________x__________ 185 x 10 Warm up 46%
________x__________ 225 x 10 55%
________x__________ 280 x 08 70%
________x__________ 320 x 06 80%
________x__________ 340 x 04 85%
________x__________ 320 x 04 80%
________x__________ 300 x 06 Pause 75%
________x__________ 280 x 08 Pause 70%
________x__________ 205 x 08 51% Incline Bench
________x__________ 205 x 08 51% Incline Bench
Add a third Incline Bench set after 90 days.

Assistance Work ~ 3 sets 8-10 reps each set.
Tripple Tri Superset(must do)
Pushdowns
Hammer Curls
Narrow Grip Front Pulldowns
Power Shrugs
3 sets of Dead Lifts, 8 reps per set ~ Conventional form. (must do)
Do the Heavy Hands System under Cadio on Assistance Work Page if time permits or do 150 body squats.(must do)
200 Flat bench leg raises.(must do)
200 AB ROLLER (MUST DO)
Many of our lifters do up to a 1000 reps daily on their abs.

Increase weight lifted by 5 pounds next workout if you completed all lifts at your current weights on all three days.

Click Here For.. Exercise and Assistance Work Described.

DO IN THE EXACT ORDER LISTED!
Use good form on the assistance work and only take enough time to get your breath back between sets. This will casue your body to increase your natural growth hormone. We find the best results when the assistance work is done in the exact order listed following the bench sets for bodybuilding as they all tie together.

Set a very reasonable short term four rep poundage goal and start working towards it. If you only gain five pounds a month you will have increased your lifts by 60 pounds in a year.

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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.