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Thread: Bench workout

  1. #1
    Wannabebig New Member
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    Bench workout

    after 6 years of being lazy I have grown disgusted with the way i look and have joined a gym and starting lifting again. When i was in college the bech routine that i did went like this
    warm up 10 x 45lbs
    1st set 12x X lbs
    2nd set 10 x X+10 lbs
    3rd set 8 x X+20 lbs
    4th set 6 x X+30 lbs
    5th set 4 x X+40 lbs
    Warm down 10 x 45lbs

    After researching the forum i have seen all sorts of routine setups but was looking for a critique of this when i was 22 i was 6' tall weight 215 lbs max bench 285 squat 425 and i would like to get back to those goals. thanks for your help

  2. #2
    Senior Member BigDanny817's Avatar
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    Whats your entire workout look like?
    Age:20
    Height: 5'10"
    Weight: 140lbs June 2012
    DL:
    Squat:
    Bench:

    http://www.wannabebigforums.com/show...54#post2084154

  3. #3
    Wannabebig New Member
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    first everything is pyramided
    millitary DB press 1x10 1x8 1x6
    Squat 1x10 1x8 1x6 1x4
    pull downs 1x10 1x8 1x6
    long row 1x10 1x8 1x6
    forearm curls 1x10 1x8 1x6
    bicept curls 1x10 1x8 1x6
    shoulder shrugs 1x10 1x8 1x6
    BB upright row 1x10 1x8 1x6
    lying leg curl 1x10 1x8 1x6
    Lever twist 2x10

    crunches 3x25
    reverse wheighted crunch 2x10

  4. #4
    Wannabebig Member
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    I hit the bench this afternoon, and I hit it again later tonight, but incline. 3 sets of 10, figuring the summer is coming.

  5. #5
    Westside Bencher Travis Bell's Avatar
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    Benching twice a week is your best bet

    5 sets of 5 reps, moving up 5lbs each week is probably going to work best

    do tricep work on these days as well


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  6. #6
    shot a man in reno Mik's Avatar
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    Quote Originally Posted by John_Matrix View Post
    I hit the bench this afternoon, and I hit it again later tonight, but incline. 3 sets of 10, figuring the summer is coming.
    Wah???????????????????

    Do you at least squat twice a day as winter approaches?

  7. #7
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by John_Matrix View Post
    I hit the bench this afternoon, and I hit it again later tonight, but incline. 3 sets of 10, figuring the summer is coming.
    What does summer have to do with anything?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
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  8. #8
    Wannabebig Member
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    Pre-summer I like to kick up my bench routine to 'rip' the muscle. I might lose some strength, but I increase reps to thin-out the chest / arms for the beach.
    **Projected Lifts ( not tested )**

    Bench: 300 LBS

    Squat: 400 LBS

    Deadlift: 500 LBS

  9. #9
    shot a man in reno Mik's Avatar
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    I'm speechless.

  10. #10
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by John_Matrix View Post
    Pre-summer I like to kick up my bench routine to 'rip' the muscle. I might lose some strength, but I increase reps to thin-out the chest / arms for the beach.
    diet will do that more than doing the same workout twice a day


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  11. #11
    Wannabebig Member
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    Quote Originally Posted by Travis Bell View Post
    diet will do that more than doing the same workout twice a day
    Tell my chest that. The Matrix Mountain Range is very sore today.
    **Projected Lifts ( not tested )**

    Bench: 300 LBS

    Squat: 400 LBS

    Deadlift: 500 LBS

  12. #12
    Senior Member
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    LOL...this guy has to be joking...
    it's sad though, cuz I really doubt he is...

  13. #13
    Bodybuilding Mythbuster
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    Quote Originally Posted by John_Matrix View Post
    Tell my chest that. The Matrix Mountain Range is very sore today.


    Don't make a mountain out of a molehill.


    And yes diet will get you lean. If you are taking more calories than you burn, then you will gain fat. Working out by itself will not do much for achieving the lean look.

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