Stolen from Iron Dungeons Article Ed Coan Bench Press Routine
Wednesday:
Bench Press: 2 sets
Narrow Bench Press: 2 sets of 20-30kg lighter than the bench press
Incline Bench Press: 2 sets of about 20 kg lighter than the narrow bench press
Thursday:
Press behind the neck: 2 sets
Front lateral raise: 2 sets x 10-12 reps
Side lateral raises: 2 sets x 10-12 reps
Forward Bent Lateral Raise: 2 sets x 10-12 reps
Saturday:
Easy bench press about 60% of 1RM: 2 sets x 8-10 reps
Light hantel flyes: 2 sets x 8-10 reps
Triceps Push Downs: 3 sets x 8-10 reps
Dips: 1 set x 8-10 reps
Preacher curls: 2 sets x10-12 reps
Reps on the heavy sets of bench press:
Week 1-2 - 10 reps,
Week 3-4 - 8 reps,
Week 5-8 - 5 reps,
Week 9-10 - 3 reps,
Week 11-12 - 2 reps,
Week 13-14 - 1 rep set.
Each week, increase the weights by approximately 2.5% in the following way:
Goal for week 14 = 220kg
Weight at week 13 = 220kg-(220kg x 0.025) = 214.5 kg2215kg
Weight at week 12 =215kg-(220kg x 0.025) = 209.5 kg210kg
Weight at week 11 =210kg-(220kg x 0.025) = 204.5 kg205kg
Weight at week 10 = 200
Weight in week 9 = 195
Weight at week 8 = 190
Weight in week 7 = 185
Weight at week 6 = 180
Weight in week 5 = 175
Weight at week 4 = 170
Weight in week 3 = 165
Weight in week 2 = 160
Weight in Week 1 = 155
