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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

bench press routine

FrederickArmory

New member
guys would you mind sharing with me your bench press program or give me and idea on what to do (reps and weight) I will
start next week my first day ever of lifting, I had a bad elbow from playing lacrosse that had home for a few weeks
but I'm recovered now, so thank you for your tips.
 
guys would you mind sharing with me your bench press program or give me and idea on what to do (reps and weight) I will
start next week my first day ever of lifting, I had a bad elbow from playing lacrosse that had home for a few weeks
but I'm recovered now, so thank you for your tips.

If you've never benched, as it seems, ANYTHING will have an effect.

I've done, until recently, a heavy week (low reps and high weight) and a speed week (higher reps, lower weight). That got me back to a 170-kilos 1 rep max (my all time best was 190kg/418lbs x 1 rep).

Back when I did the 190kg I'd do one each of those sessions a week. As with a LOT of bench programs it's a variation of the Westside protocols.

Now I'm doing a LOT more volume (20 rep sets) just to shake things up a little.
 
Here was today's - Chest, Triceps, Abs workout

Barbell Bench Press - Medium Grip
4 total sets
2 sets, 6-8 Reps
2 sets, 10-12 Reps


Incline Dumbbell Press
3 total sets
1 set, 8-10 Reps
1 set, 8-10 Reps
1 set, 10-12 Reps


Hammer Strength Decline Chest Press
3 total sets
1 set, 8-10 Reps
1 set, 8-10 Reps
1 set, 10-12 Reps


Incline Cable Flye or Dumbell cable flye
3 sets, 10-12 Reps


Machine Bench Press
8 sets (Tabata-style)


Close-Grip Barbell Bench Press
3 sets, 8,8,10 Reps


Standing Overhead Dumbell Tricep Extension (One Arm Per Time)
3 sets, 8-10 Reps


Dip Machine
8 sets (Tabata-style)


Hanging Leg Raise
3 sets, 12-15 Reps


Cable Crunch
3 sets, 12-15 Reps


Broomstick Twists On A Decline Bench
3 sets, 1 minute


Ab Roller
8 sets (Tabata-style)
 
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