Bench Big in 6 Weeks
Add 15 pounds to your bench press with this workout from the December issue of Men's Fitness
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 |
