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Bench Big in 6 Weeks

Add 15 pounds to your bench press with this workout.

WEEK FOUR

DAY ONE

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

Hold as long as possible

 

DAY TWO

  EXERCISE SETS REPS
1 Hang Clean 5 3
2 Speed Bench: Use 60% of your estimated one-rep max and explode the weight up as quickly as possible. Rest 45 seconds between sets. 8 3
3a One-Arm Dumbbell Push Press 4 6
3b Pullup 4 6-8

 

DAY THREE

 

  EXERCISE SETS REPS
1 Deadlift 3 3
2a Dumbbell Bench Press 4 6-8
2b Dumbbell Row 4 8-10

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