Add 10kgs to your bench press in four weeks with this simple routine. Everyone wants to bench press a respectable weight. Any man who is more muscular than his piers will get asked the elusive question how much do you bench? Having a respectable bench press means having a big chest,. Having a big chest means filling a shirt with authority, and having drop dead gorgeous women fall at your feet. A man with an upper body like a Bic razor is just plain unattractive. So get hench on your bench with this four week strategy. This will break the mould from your traditional routine, with high frequency bench pressing, and lots of assistance exercises, and intensity techniques. Day one: Chest and triceps Week one Week two three four Flat Bench Press 3 x 10 4 x 10 5 x 5 10, 8, 6, 5 Incline Bench 3 x 10 3 x 8 3x 10* 10, 7, 6 Decline Bench 3 x 10 12, 12, 8 3 x 10 12, 12, ,12 Close Grip Bench Press 3 x 10 3x 8 2x 10-12 3 x 10** *Means rest pause drop set. After racking the weight on the final set, drop 10kgs from the bar, rest less than 10 seconds, and rep out to failure **Means rest pause. Rack weight, rest for 10 seconds and continue to failure. Use a spotter for assistance Day two: Back and biceps, assistance work Week 1 2 3 4 Wide Grip Pull Up 3 x 10 3 x 10 4 x 8 10, 10, 8, 8 Deadlift 3 x 10 5 x 5 4 x 8 10, 8, 6, 6 One Arm DB Row 3 x 10 4 x 8 10, 10 6, 6,6 Smith Machine Floor Press3 x 10 3 x 10 8, 8, 8** 10, 8, 5 Chin Up 4 x 6 3 x 5 3 x 10 3 x 10-12 **Means rest pause drop set: use a spotter for safety on this. Day three: legs and core Week 1 week 2 3 4 Back Squat 3 x 10 4 x 8 10, 8, 7, 5 3 x 10 Romanian Deadlift 3 x 12 10, 10, 8 15, 12, 7/8 3 x 8-10 Barbell Split Squats 3 x20 3 x 20 3 x 20 3 x 20 Glute Bridge 3 x 12 3x 10 10, 8, 8 12, 8, 6 Unilateral Leg Extension 2 x 15 2 x 15 2 x 12 2 x 10-12 Swiss Ball Roll Out 3 x 15 same same same Back Extension 2 x 15-20 2 x 15-20 3 x 12 3 x 12 Day four: shoulders and assistance work 1 2 3 4 Bench Press 2 x 10 3 x 10+ 10, 8, 8+ 10,10,6 Military Press 3 x 10 3 x 8 4 x 5 10, 8,10 Landmine Press 2 x 12 3 x 10 3 x 10 3 x 7-8 Cable Lateral Raise 3 x 12 3 x 12 same 2 x 15-20 Bent Over Rear Delt 3 x 15 3 x 15 3 x 12 20, 12, 12 Close/Crush Grip DB Press 2 x 10 2 x 10 8,8, 8 8, 8, 8 +Means use time under tension on last set. Use a spotter for assistance. Focus on the negative/eccentric rep by slowly lowering for 5 seconds Key nutritional points when on this programme: 1. Use a cell volumizing product such as creatine ethyl ester, creatine monohydrate or Forever Livings Argi + 2. Keep protein intake on training days at 2 times body weight in grams; include protein in EVERY meal. 3. Ingest a fast a acting carb source with post workout protein shake, such as malto dextrin. Forever Livings, Forever Lite Ultra contains this fast acting carb . 4. Keep carb intake relatively high on training days: around 3 times body weight, can lower down considerably on non-training days. On training days aim to consume around 3000 calories per day. 5. Keep intake of good fats (oily fish and/or omega 3 capsules like Forever Livings Arctic Sea, nuts, coconut and/or rapeseed oil, flaxseed powder) to fight muscle cell inflammation. 6. Aim for at 5-7 servings of fruit and veg to allow faster recovery, and promote healthy immune system with intense training protocol. 7. Consume 8-10 glasses of water on training days.
Posted on: Fri, 14 Mar 2014 10:23:02 +0000
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