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The Idiot's Guide to Getting Strong Routine

This foolproof program will get you bigger — and stronger — in just 10 weeks.

 

Day 2 Part I

Main Lift Bench Press

Sets and Reps: See Directions

Grab the bar with an outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Actively pull the bar down to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out.

 

Day 2 Part II

Lose-Grip Bench Press (Not Shown)

Sets and Reps: Same as Bench Press

Grab the bar with hands inside shoulder-width. Lift it off the rack, arching your back. Lower the bar to your chest, tucking your elbows near your sides as it comes down. Once the bar touches your chest, push your feet hard into the floor and press the weight up.

Day 2 Part III

Lose-Grip Bench Press (Not Shown)

Sets and Reps: Same as Bench Press

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar with hands outside shoulderwidth. Lift it off the rack, arching your back. Lower the bar to the upper part of your chest, tucking your elbows near your sides as it comes down. Once the bar touches your chest, push your feet hard into the floor and press the weight up.

  

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