Bench Big in 6 Weeks
Add 15 pounds to your bench press with this workout from the December issue of Men's Fitness
WEEK FIVE
DAY ONE
| EXERCISE | SETS | REPS | |
| 1 | Squat | 4 | 3 |
| 2a | Bench Press from Bottom Position: Set the spotter bars in a power rack so you can rest the bar on them an inch or two above your chest. Set up to bench press and lift the weight beginning in the bottom position. | 4 | 3 |
| 2b | One-Arm Standing Cable Row | 4 | 8 |
| 3 | Barbell or Swiss-Ball Rollout | 3 | 10 |
[See 6 Weeks to a Big Number Deadlift]
DAY TWO
| EXERCISE | SETS | REPS | |
| 1 | Power Clean | 5 | 3 |
| 2 | Speed Bench Press: Use 65% 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 | Mixed-Grip Pullup | 4 | 8-10 |
DAY THREE
| EXERCISE | SETS | REPS | |
| 1 | Front Squat | 6 | 4 |
| 2a | Close-Grip Bench Press | 6 | 4 |
| 2b | Dumbbell Row | 5 | 10 |
| 3 | Dumbbell Romanian Deadlift | 3 | 6 |
