Routine
I have been competing for nearly 10 years and this routine has allowed me to win 3 National titles and break 3 National records. I stand behind this routine 100%, give it try if you want to increase your bench press. This training cycle is broken into a heavy and a light routine, a very common practice. The heavy routine is broken into three sub-routines consisting of different rep ranges and relative weights. Note that the following description is for benching only. During the "rest days" of this rotation is when I work other lifts/body parts. The normal rotation is as follows:
HEAVY(A)
Rest three days
Light
HEAVY(B)
Light
HEAVY(C)
Light
REPEAT
If after the complete rotation, you were able to hit the reps prescribed for all of the work sets, as described, then the next time you start the cycle increase the weight for HEAVY(A) by 5 lbs. and begin again. NOTE: An increase in HEAVY(A) drives an increase in the subsequent heavy B and C workouts as they are based on the HEAVY(A) weight.
TYPICAL LIGHT WORKOUT
Bench press
SET TYPE |
# SETS |
REPS |
Warm-up |
2 |
8 |
Warm-up |
2 |
5 |
Work |
1 |
10-12* |
Work |
1 |
8-10* |
Work |
1 |
Failure* |
Work |
1 |
Failure* |
Weight used for this workout should be sufficient that you CANNOT do more than 10 unassisted reps on the first set. If you can do more than 10, increase the weight 5-10 lbs. on the NEXT light day. The weight remains the same for all 4 sets. Take 3-5 minute breaks between sets. Occasionally these sets can be replaced with 2 or 3 high rep sets (20-25).
Ancillary Chest, Shoulder and Tri work
SET TYPE |
# SETS |
REPS |
Chest |
2-4 of 1-2 exercises |
8-15 |
Shoulder |
2 ea of 3 exercises |
12-15 |
Tri |
2 ea of 3 exercises |
10-15 |
HEAVY (A)
Bench press
TYPE |
SETS |
REPS |
Warm-up |
2 |
8 |
Warm-up |
1 |
5 |
Warm-up |
1 |
3 |
Warm-up |
1 |
2 |
Work |
4 |
5* |
* You should take 5-8 min breaks between these sets to ensure you can push the heavier weights for the prescribed reps. You need to find a weight that you will only require help on the last rep of the 3rd set and maybe the last two reps of the 4th set. Finding this weight will probably eat-up a workout or two. A good guess is about 80% of your one rep max.
Ancillary shoulder and Tri work
TYPE |
SETS |
REPS |
Shoulder work |
2 ea of 3 exercises |
8-12 |
Tri work |
2 ea of 3 exercises |
6-10 |
HEAVY (B)
Bench press
TYPE |
SETS |
REPS |
Warm-up |
2 |
8 |
Warm-up |
1 |
5 |
Warm-up |
1 |
3 |
Warm-up |
1 |
2 |
Work |
4 |
4* |
* You should take 5-8 min breaks between these sets to ensure you can push the heavier weights for the prescribed reps. This weight will always be 10 lbs. more than what you used for the HEAVY (A) workout. You should only require help to get the last reps of the last two sets.
Ancillary shoulder and Tri work
TYPE |
SETS |
REPS |
Shoulder work |
2 ea of 3 exercises |
8-12 |
Tri work |
2 ea of 3 exercises |
6-10 |
HEAVY (C)
Bench press
TYPE |
SETS |
REPS |
Warm-up |
2 |
8 |
Warm-up |
1 |
5 |
Warm-up |
1 |
3 |
Warm-up |
1 |
2 |
Work |
4 |
3* |
* You should take 5-8 min breaks between these sets to ensure you can push the heavier weights for the prescribed reps. This weight will always be 10 lbs. more than what you used for the HEAVY (B) workout. You should only require help to get the last rep of the last two sets.
Ancillary shoulder and Tri work
TYPE |
SETS |
REPS |
Shoulder work |
2 ea of 3 exercises |
8-12 |
Tri work |
2 ea of 3 exercises |
6-10 |
Click
Here for a Word® document of this workout