bench press routine seven, bodybuilding supplements, weightlifting routines

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Bench Press Routines ~ Supplements

Bench Press Routine Seven
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.Do not use a bench press shirt! The percentages are based on a 400 lb 5 sec dead max pause taken from the lifters workout book. You should be able to use close to the same rep sets or adjust if necessary. Some may find this is harder than expected, if so, adjust your weights to meet the reps required.

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.

NOTE
If this routine wears you down to the point you are sore all the time and cannot recover go back to routine one. We prefer to use this routine six weeks then go back to routine one for three weeks before starting this routine again.
60-90 minutes each session
Monday
Weight....Reps
________x__________ Stretch
________x__________ Bar x 10 Warm up
________x__________ 185 x 10 Warm up 46%
________x__________ 205 x 05 51% Pause
________x__________ 225 x 05 56% Pause
________x__________ 245 x 05 61% Pause
________x__________ 275 x 05 68% Pause
________x__________ 305 x 05 76% Pause
________x__________ 325 x 05 81% Pause
________x__________ 365 x 03 66% Pause
________x__________ 390 x 05 97% 3 board pause
________x__________ 415 x 02 103% 3 board pause
________x__________ 435 x 02 106% 4 board pause
________x__________ 455 x 02 114% 4 board pause
________x__________ 275 x 05 68% 40 lb chains pause
________x__________ 225 x 05 56% 40 LB chains pause
________x__________ 205 x max touch and go .51% Pause
Assistance Work
4 sets 8-10 reps each set.
Triple Tri Supersets.
100 Flat bench leg raises. (must do)
Treadmill or Heavy Hands System

Wednesday
Find the weight you can handle in good form for the set described.
Bodybuilder rest periods.
Stretch
Front Close Grip Pull downs for four sets
325 x 10 Hack squats for four sets from knee height.
325 x 10 shrugs from knee heights four sets
225 x 10 conventional deadlift for three sets from floor
500 abs roller and 500 leg raises
Treadmill for fifteen minutes or Heavy Hands System.

Friday
Workout should not exceed 60 minutes!
No Bench Shirt
Current Paused Raw Bench is 400
Bodybuilder rest periods.
Flat Bench
Weight....Reps
________x__________ Stretch
________x__________ Bar x 10 Warm up
________x__________ 185 x 10 Warm up 46%
________x__________ 225 x 10 55% Pause
________x__________ 280 x 08 70% Pause
________x__________ 320 x 06 80% Pause
________x__________ 340 x 04 85% Pause
________x__________ 320 x 04 80% Pause
________x__________ 300 x 06 75% Pause
________x__________ 280 x 08 70% Pause
________x__________ 205 x 08 51% Incline Bench
________x__________ 205 x 08 51% Incline Bench
Assistance Work ~ 3 sets 10-12 reps each set.
Triple Tri Superset (must do)
Pushdowns
Dips
Hammer Curls
Swinging Lateral DB raises ~ 15 pounds to failure.
500 abs roller and 500 Leg Raises

Saturday
Find the weight you can handle in good form for the set described.
Bodybuilder rest periods.
Stretch
Front Close Grip Pull downs for four sets
325 x 10 Hack squats for four sets from knee height.
325 x 10 shrugs from knee heights four sets
225 x 10 conventional deadlift for three sets from floor
500 abs roller and 500 leg raises
Treadmill for fifteen minutes or Heavy Hands System.

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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.