Workout Routines

The Bigger, Badder Bench Press Program

If you want to bench more, you'll need to know how to program your training. Here's your introduction.

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Week 1 Monday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
1 sets
5* reps
-- rest
Work up to a 5-rep max.

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
-- sets
50 reps
-- rest

Exercise 3

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
3 sets
10 reps
-- rest

Exercise 4

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
10 reps
-- rest

Exercise 5

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
3 sets
10 reps
-- rest

Week 1 Thursday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
3 sets
AMRAP* reps
-- rest
Use a weight you think you can complete 12-15 reps with, then do 3 sets of as many reps as possible.

Exercise 2

Banded Pushdown
banded-pushdown-bsn-mass-gains thumbnail
-- sets
100 reps
-- rest

Exercise 3

Dumbbell Bent-Over Row
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 4A

Seated Rear Lateral Raise You'll need: Dumbbells, Bench How to
Seated Rear Lateral Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4C

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Week 2 Monday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
1 sets
3 reps
-- rest
Work up to a 3-rep max.

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
-- sets
55 reps
-- rest

Exercise 3

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
3 sets
12 reps
-- rest

Exercise 4

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
12 reps
-- rest

Exercise 5

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
3 sets
12 reps
-- rest

Week 2 Thursday

Exercise 1

Plyometric Pushup
exercise image placeholder
5 sets
5 reps
-- rest

Exercise 2

Decline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Decline Dumbbell Bench Press thumbnail
3 sets
10 reps
-- rest

Exercise 3

Banded Pushdown
banded-pushdown-bsn-mass-gains thumbnail
-- sets
100 reps
-- rest

Exercise 4

Dumbbell Bent-Over Row
exercise image placeholder
3 sets
12 reps
-- rest

Exercise 5A

Seated Rear Lateral Raise You'll need: Dumbbells, Bench How to
Seated Rear Lateral Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 5A-5C.

Exercise 5B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 5A-5C.

Exercise 5C

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
10 reps
-- rest
Do not rest between exercises 5A-5C.

Week 3 Monday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
1 sets
1 reps
-- rest
Work up to a 1-rep max.

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
-- sets
60 reps
-- rest

Exercise 3

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
3 sets
15 reps
-- rest

Exercise 4

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
15 reps
-- rest

Exercise 5

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
3 sets
15 reps
-- rest

Week 3 Thursday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
3 sets
AMRAP* reps
-- rest
*Use a weight you think you can complete 12-15 reps with, then do 3 sets of as many reps as possible.

Exercise 2

Banded Pushdown
banded-pushdown-bsn-mass-gains thumbnail
-- sets
100 reps
-- rest

Exercise 3

Dumbbell Bent-Over Row
exercise image placeholder
3 sets
15 reps
-- rest

Exercise 4A

Seated Rear Lateral Raise You'll need: Dumbbells, Bench How to
Seated Rear Lateral Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4C

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Week 4 Monday

Exercise 1

Plyometric Pushup
exercise image placeholder
5 sets
5 reps
-- rest

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
5 sets
5 reps
-- rest

Exercise 3

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
3 sets
10 reps
-- rest

Exercise 4

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
10 reps
-- rest

Exercise 5

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
3 sets
10 reps
-- rest

Week 4 Thursday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
3 sets
* reps
-- rest
*Reps = 60% of the number of reps you did last Thursday, divided into three even sets.

Exercise 2

Banded Pushdown
banded-pushdown-bsn-mass-gains thumbnail
-- sets
100 reps
-- rest

Exercise 3

Dumbbell Bent-Over Row
exercise image placeholder
3 sets
15 reps
-- rest

Exercise 4A

Seated Rear Lateral Raise You'll need: Dumbbells, Bench How to
Seated Rear Lateral Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4C

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.
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