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Bench Press Routines ~ Supplements


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Frank's First Workout
Yes, everyone can see how strong your were back then!

He quit the machines in the chromed up social club and started to lift real weights. After 24 months he was able to touch and go one rep with 420 lbs. and contest pause 400 lbs. After 36 months his five second dead pause improved to 435 lbs. NO BENCH SHIRT.

We believe that most people should use only the Monday sets listed in workout A (Week One) for the first two months, then alternate workout A and B weeks etc. We prefer that anyone who is not experienced use the Wednesday sets for all three days, initially.

If you continually have extreme fatigue, soreness and cannot recover you may not be able to go hard three days. You can lower the weight lifted on the Wednesday workout and hit it harder on the other two days.

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 5 pounds the next workout. You must lift with extreme intensity.

Week One Workout Sets
A-Week One
NOTE: The first two sets are just warm-ups.(don't count)
Monday ____________Wednesday___________Saturday
125 x 10_____________125 x 10_____________125 x 10
125 x 10_____________125 x 10_____________125 x 10
155 x 10_____________155 x 10_____________160 x 10
165 x 08_____________165 x 08_____________175 x 06
175 x 06_____________175 x 06_____________185 x 04
185 x 04_____________185 x 04_____________195 x 02
195 x 02_____________195 x 02_____________185 x 03 Paused
185 x 04_____________185 x 04_____________175 x 05 Paused
175 x 06_____________175 x 06_____________165 x 08 Paused
165 x*10_____________165 x 10_____________155 x 10 Paused
*If you feel up to it go for all you can get (20).

B-Week Two.
NOTE: The first two sets are just warm-ups.(don't count)
Monday ____________Wednesday_Min of 72 hours_Saturday
125 x 10_____________125 x 10_____________135 x 10
125 x 10_____________125 x 10_____________135 x 10
160 x 10_____________160 x 10_____________155 x 10
175 x 08_____________180 x 05_____________165 x 02
185 x 06_____________185 x 04_____________185 x 01
195 x 04_____________195 x 02_____________195 x 01
205 x 02_____________185 x 03_____________215**x 01
190 x 04_____________170 x 04_____________205***x02
185 x 06_____________165 x 05_____________195 x 06
175 x 10_____________155 x 10_____________185 x 10


**Touch and Go Max.
***Go for max reps here if you feel strong, especially if you just set a new personal record.

Wednesday on week two should be easier than any other day, Skip all assistance work on Wednesday.

Assistance Work!
Assistance Work Described

YOU MUST DO IN THE EXACT ORDER LISTED!

Incline Bench
3 sets of 10 reps on 60 degree Incline Bench. Increase weight on each set 5+ pounds. Short pause each rep at chest.

Evett Superset (must do)
3 Sets for 10 reps. All three bent arm pullover, Lying Tricep Extensions and close grip bench are done as one set without stopping for 10 reps on each movement.

Pushdowns
3 sets 10 reps each movement.

Dumbbell Hammer Curls x 10 reps (must do)
3 sets of 10 reps

Standing Cable Curls or EZ Bar Curls on Angle Bench.
3 sets of 10 reps

Close grip pulldowns to front of chest.
3 sets x 10 reps. Some prefer to do these with the lower body workout.

Side Laterial Raise.(must do)
3 sets of 10 reps.

Reverse Curls.
3 sets of 10 reps

NOTE
The balance of the assistance work is Back and Leg work which may be completed on Tuesdays and after benching on Saturday. We prefer like the old total body at one time workout for new lifters. You do the leg and back work following your upper body work but many prefer to split the workout. Time and energy are a consideration.

Do heavy back on Tuesday and heavy legs on Fridays. You still do both legs and back but not both with heavy weight on the same day.

A strong back will increase your squat and bench press.

Leg Press
4 sets x 15 (Two wide and two narrow stance) (must do)

Hack Squats
3 sets x 15 reps from just below the knees. You can use a hack machine if the club has one worth using. Do on light legs day.

Dead Lift
Warm up with light weight and stretching first.
Dead Lift off floor 4 sets. 10 ~ 8 ~ 6 ~ 4 ~ 2 ~ 6 ladder-set increasing weight on way up and decrease on way down. Do not lift and roll shoulders, complete as if in a contest by pulling shoulder to normal position and head back.
Do T-Bar for higher lighter reps on light back days. (must do)

Power-Lifter Shrugs
3 sets x 10 on heavy back day. If you are working out on a three day routine do these at the end of your workout. (must do) If you are told not not to do this by someone in your GYM, ignore them. All great athletes generally do shrugs and and deadlifts with the olympic bar set, not bumb-bells. You need to use as much weight as possible but many have made great gains with only their bodyweight. This will make your shoulders, back and traps stronger mitigating injuries.

Do 1000 abdominal reps FOUR days a week. (work up to this)
Use a ab-roller/cruncher or do incline crunches on incline board and follow with bent knee flat bench leg raises.(must do)

Walking
Start walking etc. at least a mile on days when not benching and work up to three miles ASAP. Walk at a fast pace. You are getting some cardio from the leg and back workouts. If you do too much cardio you may lose some strength and size gains.
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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.