Home / Workouts / Strength Building Workouts / Bench Press Resurrection Programs

Bench Press Resurrection Programs

VN:F [1.9.22_1171]
Rating: 4.0/5 (2 votes cast)

Bench Press Resurrection Programs. THIS PROGRAM IS IDEAL FOR POWERLIFTERS AND FOOTBALL PLAYERS

THE BASICS

DAY 1
BENCH PRESSES 5*5
WEIGHTED CHINS 5*5
MILITARY PRESSES 5*5
SQUATS 5*5

DAY 2
CLOSE-GRIP BENCH PRESS 5*5
BARBELL CURLS 5*5
PUSH PRESSES 5*5
DEADLIFTS 5*5
DAY 3
DUMBBELL BENCH PRESSES 5*5,4,3,2,1
HAMMER CURLS 5*5
BENT-OVER ROWS 5*5
BENCH PRESS LOCKOUTS 5*1

PROGRESSIVE CYCLING

DAY 1
BENCH PRESSES 3*PRESCRIBED REPS****
DUMBBELL BENCH PRESSES 3*6
CLOSE-GRIP BENCH PRESSES 3*6
BEHIND-THE-NECK PRESSES 3*6
DUMBBELL FRONT RAISES 3*6

DAY 2
LEGS* x8-10
*YOUR CHOICE OF EXERCISES

DAY 4
BENCH PRESSES* 5*5
LYING TRICEPS EXTENSION 3*6
REVERSE-GRIP PULLDOWNS 3*6
PLATE FRONT RAISES 3*6

*USE ONLY 50%-60% OF YOUR MAX
CONCENTRATING ON EXPLOSIVE MOVEMENT

DAY 5
LATS AND LOWER BACK* x10
*YOUR CHOICE OF EXERCISES

ONE-EXERCISE-PER-BODYPART BENCH PRESS ASSAULT

DAY 1
FLAT BENCH PRESSES, INCLINE PRESSES, DUMBBELL BENCH PRESSES,
OR FLOOR PRESSES* 10*20,12,6,3,3,2,2,8,15,20
STANDING BEHIND-THE-NECK PRESSES OR FRONT PLATE RAISES* 6*10
*ROTATE FROM WORKOUT TO WORKOUT

DAY 2
LEGS* x10
*YOUR CHOICE OF EXERCISES

DAY 4
BENT-OVER ROWS, WIDE-GRIP CHINS, OR LAT PULLDOWNS* 8*5
BARBELL CURLS OR HAMMER CURLS* 8*8
*ROTATE FROM WORKOUT TO WORKOUT

HISE’S PROGRAM APPROACH****
(ADJUST THESE TO YOUR STRENGTH LEVEL. THIS CYCLE IS FOR A LIFTER WHO
SHOOTING FOR A 315 MAX.)
WARM-UP SETS
135/5
185/5
225/5
265/5
WORK SETS
300/3-8*1 **
225/5*5
**START W/ 3 SINGLES, ADDING A SINGLE OR TWO EACH WORKOUT UNTIL YOU
REACH 8. THEN INCREASE THE WEIGHT AND DROP BACK TO 3. USE THE PROGRESSIVE
CYCLING PROGRAM ALONG W/THIS PROGRAM. STICK W/5*5 IN THE FOURTH DAY WORKOUT.

10-WEEK BENCH CYCLE****
(ADJUST THESE TO YOUR STRENGTH LEVEL. THIS CYCLE IS FOR A LIFTER WHO
SHOOTING FOR A 315 MAX.)
WK 1: 205/3*10
WK 2: 215/3*7
WK 3: 225/3*7
WK 4: 235/3*5
WK 5: 245/3*5
WK 6: 255/3*3
WK 7: 265/3*3
WK 8: 275/3*2
WK 9: 295/3*3
WK10: 315/1*1

****THE PRESCRIBED REPS FOR THE PROGRESSIVE PROGRAM.(EITHER ONE)

Bench Press Resurrection Programs, 4.0 out of 5 based on 2 ratings

3 comments

  1. What are push presses?

    VA:F [1.9.22_1171]
    Rating: 0.0/5 (0 votes cast)

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Need help building muscle or increasing strength? Join the FORUM => CLICK HERE NOW