mandag 27. februar 2012

10 week bench press routine

Week 1:

Bench press: The big 21.

Floor press: Work up to a max set of 5. If you feel good you can continue up to a max triple and even single.

Incline bench press: 5 sets of 10 reps

Triceps extension: 5 sets of 10 reps


Week 2:

Same as week 1, but you should try to do more sets on your assistance exercises than you did the previous week.

Week 3:

Bench press: Work up to a comfortable single. It should feel 90-95%-ish. Never miss lifts on this day.

Incline bench: Work up to a maximal set of 6 reps.

Triceps extension: Work up to a maximal set of 6 reps.

Week 4:

Bench press: 20/20

2-board press: Work up to a max set of 5. If you feel good you can continue up to a max triple and even single.

Incline bench press: 5 sets of 8 reps

Triceps extension: 5 sets of 8 reps

Week 5:

Same as week 1, but you should try to do more sets on your assistance exercises than you did the previous week.

Week 6:

Bench press: Work up to a comfortable single. It should feel 90-95%-ish. Never miss lifts on this day.

Incline bench: Work up to a maximal set of 5 reps.

Triceps extension: Work up to a maximal set of 5 reps.


Week 7:

Bench press: The 6 rep wave.

Floor press: Work up to a max single.

Incline bench: Work up to a maximal set of 6 reps.

Triceps extension: Work up to a maximal set of 6 reps.


Week 8:

Bench press: The 6 rep wave.

2-board press: Work up to a max single.

Incline bench: Work up to a maximal set of 5 reps.

Triceps extension: Work up to a maximal set of 5 reps.


Week 9:

Bench press: Work up to a single at about 80-85% of your max.

Incline bench: Work up to a comfortable set of 5 reps.

Triceps extension: Work up to a comfortable set of 5 reps.


Week 10:

Bench press: Work up to a new PR!