Get Sponsored
Recipes
Calorie Intake?
Nutrition Log
The Delt Blast
Training Data Table
Web Board
The Hardgainer
Boost Your Bench
Androstenedione
Creatine Monohydrate
Multivitamins
Amino Acids
Weekly Poll
Personal Stats
Links
Awards
E-mail me
Web Board
Sign Guestbook
View Guestbook
The Bench Boost
Written By: Mark C. Ryan
Copyright 3-09-00
Are you having difficulties with your bench press? Not receiving the results that you deserve with your effort? There are plenty of reasons why. You can possibly be over working yourself, not working yourself enough, focusing on the wrong movements, etc. Here is a workout that is specifically designed not to over work yourself, under work yourself, and has the best mass building movements you need to increase your bench press. This program last for three months and should increase your bench by atleast 40lbs. It is a three day cycle, three days on, two days off. Then restart the cycle. Feel free to work your legs or other muscles you want to target during your two day break.
| The Work Out |
| Day 1 | Reps/Sets |
| Flat Bench | 3x5 |
| Incline Bench | 3x5 |
| Dumbell Flys | 3x10 |
| Dumbell Bench | 3x5 |
| Day 2 | Reps/Sets |
| Closegrip Bench | 3x5 |
| Skull Crushers | 3x10 |
| Straight Bar Curls | 3x10 |
| Day 3 | Reps/Sets |
| Flat Bench | 3x5 |
| Dumbell Bench | 3x5 |
| Military Press | 3x5 |
| Arnold Press | 3x8 |