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Bench Big in 6 Weeks

Add 15 pounds to your bench press with this workout.

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

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