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View Full Version : How this for a bench routine?



Chris255
08-27-2007, 06:08 PM
My bench is really lacking, I've read some articles, and from reading, this is what I have.

Monday: Heavy
Friday: Speed/Rep

Flat Bench
Heavy: 2-3x3-5
S/R: 3-4x6-8

Incline Bench
Heavy: 4-5x6-8
S/R: 3x8-10

Close Grip Bench
Heavy: 2-3x5-8
S/R: 3-4x8-10

Lat Holds: 2-3x2mins+

Trap Shrugs
Heavy: 2-3x3-5
S/R: 3-4x6-8

Military Press
Heavy:2-3x3-5
S/R: 3-4x6-8

And of course variations once in a while.

KingWilder
08-27-2007, 06:14 PM
Do you do 3-4 sets of 4-6 reps for ALL of those movements? And is this all on the same day?

I would pick a primary chest movement (flat bench for example) and do that as 3-4x4-6. Then do some other movements with higher repetitions.

You might also want to think about adding in board presses on your heavy days instead of Incline bench and keeping incline bench for speed day.

Also what does the rest of your routine look like? Your diet?

Chris255
08-27-2007, 06:18 PM
Do you do 3-4 sets of 4-6 reps for ALL of those movements? And is this all on the same day?

This isn't in stone. I haven't even did this yet. But I'm thinking about lowering the sets to about 2-3. And yes, this would be all in the same day.

KingWilder
08-27-2007, 06:20 PM
i edited my post to be more in depth

Chris255
08-27-2007, 06:30 PM
i edited my post to be more in depth

I think that bench routine looks good.

Just squat/dead + assistance, and that's working for me, so i'm not gonna change anything there.

SDS
08-27-2007, 06:34 PM
I'm squatting and benching twice per week right now. I do a heavy 5x5 on mon & tues, and light(ish) 3x10 on thurs & fri. I like it.
Here's what I do:

Day 1
Flat BB Bench 5x5
Incline DB Bench 3x8
Rack Pulls 5x5 (every other week)
Weighted Pull-ups 5x5
Bent Over BB Rows, or Cable Rows 3x8
Abs

Day 2
Squats 5x5
BB Hack Squats 3x8
Hamstring Curls 4x10
Preacher Curls 5x5
Hammer Curls 3x12

Day 3 off

Day 4
Flat BB Bench 3x10
Incline DB Bench 3x10
High Cable Rows 3x8
Abs

Day 5
Squats 3x10
Lunges 3x16
SLDL 3x10
Weighted Dips 5x5
Reverse Curls or Cable Pressdowns 3x12

Chris255
08-27-2007, 06:52 PM
Thanks for the advice guys, but I think I'm gonna go with the one posted in the first post, and of course variations in the mix. And the reason for incline and military like that, those two groups are REALLY lagging. But I think those are gonna be the keys to unlocking my bench.

SDS
08-27-2007, 06:56 PM
I intentionally took the direct shoulder work from my routine due to the fact that they're (shoulders) progressing faster than everything else. Plenty of indirect shoulder work there anyway...
Weighted dips seem to accelerate my bench #'s