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Bench Big in 6 Weeks

Add 15 pounds to your bench press with this workout.

WEEK THREE

DAY ONE

  EXERCISE SETS REPS
1 Squat 4 6
2a 1/2 Bench Press: Have a partner hold a board or other firm object on your chest as you lower the bar so that it stops at the halfway point. (You can also set up the spotter bars in a power rack to do this.) Press from there. 4 5
2b Wide-Grip Cable Row 4 10
3 Plank 3 Hold as long as possible

[See 8 Ways to Spice Up a Plank]

 

DAY TWO

  EXERCISE SETS REPS
1 Hang Clean 5 3
2 Speed Bench: Use 55% of your estimated one-rep max and explode the weight up as quickly as possible. Rest 45 seconds between sets. 8 3
3a Barbell Overhead Press 3 6
3b Pullup 3 8-10

 

DAY THREE

  EXERCISE SETS REPS
1 Front Squat 4 6
2a Close-Grip Incline Bench Press 4 6
2b Dumbbell Row 4 10
3 Dumbbell RDL 3 8

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