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Bench Press Routines ~ Supplements

Bench Press Routine Six

One Day Flat Bench Routine
This routine is not for the average lifter.

Current max legal pause raw bench press for lifter below is 400 pounds.
Find your current max bench without a bench shirt, use the percentages listed to figure what
you could start with at each set.

Example:
200 max x 90% = 180 pounds for the set of two reps.
300 max x 90% = 270 pounds for the set of two reps.
400 max x 90% = 360 pounds for the set of two reps.

Workout should not exceed 90 minutes.

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 Don't count 46% (400 x 46%)
________x__________ 210 x 05 52% (400 x 70%)
________x__________ 235 x 05 58% (400 x 80%)
________x__________ 255 x 03 63% (400 x 85%)
________x__________ 270 x 03 67% (400 x 93%) Paused
________x__________ 280 x 02 70% (400 x 85%) Paused
________x__________ 340 x 01 85% (400 x 93%) Paused
________x__________ 400 x 01 100% (400 x 93%) Paused
________x__________ 415 X 06 3" Board Lock Out 103%
________x__________ 425 X 01 4" Board Lock Out 106%
________x__________ 445 X 01 4" Board Lock Out 111%
________x__________ 475 X 01 6" Board Lock Out 119%
________x__________ 425 X 03 3" Board Lock Out 106%
________x__________ 415 X 05 3" Board Lock Out 103%
________x__________ 340 X 03 touch and go to chest 85%
________x__________ 315 X 10 3" Board Lock Out 78%
________x__________ 280 X 10 3" Board Lock Out 70%
________x__________ 225 x 5 Paused & 5 touch and go 62% + Chain Attachments 40 lb.
________x__________ 205 x 5 Paused & 5 touch and go 51% + Chain Attachments 40 lb.
________x__________ 155 x failure 39% close grip bench press.
________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 very fast.
3 sets 8-10 reps each set. (must do)
Tripple Tri Superset
Pushdowns
Dips
Hammer Curls
Swinging DB raises ~ 15 pounds to failure.
100 Flat bench leg raises.
Treadmill five minutes.

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 06 Incline Bench Close Grip 51%
________x__________ 225 x 08 Incline Bench 60%
________x__________ 205 x 06 Incline Bench Close Grip 51%
________X__________ 185 X 10 Incline Bench Paused (46%)
________x__________ 235 x 10 Touch and go flat bench (80%)
Assistance Work
4 sets 10-12 reps each set.
Tripple Tri Superset
Pushdowns
Hammer Curls
Pushdowns
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.
300 x 10 shrugs from knee heights two sets
225 x 10 deadlift for two sets from floor
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.