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Bench Press Routines ~ Supplements

Bench Press Routine Three

Two Day Flat Bench Routine
Find the weight you can handle in the sets below and start the cycle keeping tack of your progress in a log book. When you are able to complete the sets with a weight increase the poundage used by five pounds

Current max legal real pause bench press for lifter below is 400 pounds, NO Bench Shirt used. Find your current max bench without a bench shirt and use the percentages listed to figure what you could start with at each set.

Example
400 max x 90% = 360 pounds for the set of two reps.
300 max x 58% = 175 pounds for the set of five reps.
200 max x 90% = 180 pounds for the set of two reps.

Week One..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 fast.
~ 3 sets 10-15 reps each set. (must do)
Tripple Tri Superset
Pushdowns or dips
Hammer Curls
Swinging DB raises ~ 15 pounds to failure.
500 abb roller and 500 Flat bench leg raises.
200 free body squats
Treadmill ten minutes.

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__________ 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 52%)
________x__________ 235 x 05 58% (400 x 58%)
________x__________ 255 x 05 63% (400 x 63%)
________x__________ 270 x 05 67% (400 x 67%) Paused
________x__________ 225 x 20 56% (400 x 56%) Paused
Incline Bench
________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__________ 185 X 20 Incline Bench Paused (46%)
________x__________ 135 x 20 Incline Bench Paused (80%)
Assistance Work ~ 4 sets 10-12 reps each set.
Tripple Tri Superset (must do)
Pushdowns
Dips
Hammer Curls
Swinging DB raises ~ 15 pounds to failure.
500 abb roller and 500 Leg Raises
100 free body squats
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 15 Leg Press for three 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 abb roller and 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.