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Bench Press Routines ~ Supplements

Bench Press Routine Two
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! 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.

Workout should not exceed 60-90 minutes at the most if you do everything!
MOVE FAST!
Monday
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 8-10 reps each set.
Tripple Tri Supersets.
Pushdowns
Dips
Narrow Grip Front pulldowns
Leg Press or Hack Squats.
100 Flat bench leg raises. (must do)
Treadmill or Heavy Hands System

Wednesday
Weight....Reps
________x__________ Stretch
________x__________ Bar x 10 Warm up
________x__________ 185 x 10 Warm up 46%
________x__________ 225 x 10 55% Pause
________x__________ 205 x 08 51% Incline Bench
________x__________ 205 x 08 51% Incline Bench
Modified Heavy Hands when finished with benches
Ab work 500 reps
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 ~ 3 sets 10-12 reps each set.
Tripple Tri Superset (must do)
Pushdowns
Dips
Hammer Curls
Swinging Laterial DB raises ~ 15 pounds to failure.
500 abb roller and 500 Leg Raises
100 free body squats
Saturday
Find the weight you can handle in good form for the set described.
Bodybuilder rest periods.
Stretch
Front Close Grip Pulldowns 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 abb 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.