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Bench Big in 6 Weeks

Add 15 pounds to your bench press with this workout.

WEEK ONE

DAY ONE

  EXERCISE SETS REPS
1 Squat: Grab the bar and squeeze tightly. Step under it and pull your shoulder blades together. Arch your back to take the bar off the rack - it should rest on your traps or rear delts. Step back and set your feet shoulder-width apart. Take a deep breath and sit back, lowering yourself as far as you can while keeping your lower back arched 3 8-10
2a Bench Press: Lie on the bench and grab the bar with hands outside shoulder width. Arch your back and squeeze your shoulder blades together. Lower the bar to your sternum, tucking your elbows about 45 degrees to your sides. Drive your feet into the floor as your press the bar back up. 3 8-10
2b Seated Cable Row: Attach a straight bar to a seated row machine and sit with your chest up and shoulders pulled back. Grasp the handle at shoulder width and squeeze your shoulders blades together as you pull it to your sternum. 3 10-12
3 Back Extension: Use a 45-degree back extension bench and set your hips at the top of it. Bend forward as far as you can while keeping your lower back flat, and then extend your torso until your body forms a straight line. 3 15

 

DAY TWO

  EXERCISE SETS REPS
1 Romanian Deadlift: Hold the bar at shoulder width. Bend your hips back and lower your torso as far as you can without losing the arch in your lower back. Allow your knees to bend as needed. Extend your hips to come back up. 3 10-12
2a Overhead Press: Hold the bar at shoulder width and press straight overhead, pushing your head forward as the bar presses it. 3 10-12
2b Pullup: Grab a pullup bar with an overhand grip. Keeping your core tight drive tour shoulder blades down as you pull your chin over the bar. 3 10-12
3 Face Pull: Attach a rope handle to the top pulley of a cable station and hold an end in each hand, your palms facing each other. Pull the handle to your forehead, flaring your elbows outward. 3 12-15

[See 8 Tips For A Big Number Bench Press]

 

DAY THREE

  EXERCISE SETS REPS
1 Squats 3 6
2a Bench Press 3 6
2b Bentover Row: Hold the bar at shoulder width and bend your hips back until your torso is parallel to the floor, allowing your knees to bend as needed. Squeeze your shoulder blades together and pull the bar to your belly. 3 6-8
3 Shrug: Hold the bar with hands at shoulder width and shrug your shoulders to your ears. If the weight is too heavy to lift with both palms facing you, use and alternate grip (one palm forward, on back). 3 8-10

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