Strength Building Workouts

“LIME” Bench Press Workout

bench-press
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The “LIME” workout was created by Legosinmyegos from the Muscle and Brawn Forum

Step 1: Take ~70% of your max, this is your rep out weight for day 1 of the first week.

Step 2: Identify a week spot in your bench, and plan your 2nd bench day around that. For example, if you’re triceps are your weak point, you would do floor bench or close grip bench.

The LIME Bench Press Workout Routine

Bench Day 1

  • Bench press – work up to ~70% of your max(you’re adding 5-10 lbs a week). You follow this with 3×3 with 20-30 lbs more than your 70% DEPENDING ON HOW MANY REPS YOU GOT WITH 70%. 5-7 reps= bump 20 lbs 8-9 reps= bump 25 lbs 10+ reps= bump 30lbs.
  • Chest accessory (I suggest dumbbells)
  • Shoulder accessory (I suggest dumbbells)
  • Tricep accessory (I suggest skulls dips or pushdowns)
  • Back accessory (pull ups) *optional

Bench day 2

  • Heavy bench movement based on your weakness – Work up to 4×5 weight which puts you @ a RPE of 8.5 for week 1. Add 5 lbs a week.
  • Chest accessory (I suggest dumbbells)
  • Shoulder accessory (I suggest dumbbells)
  • Tricep accessory (I suggest skulls dips or pushdowns)

Notes

1. You can adjust the amount of weight added each week to the bench based on how long you want the cycle to be.

2. You should drop the heavy weakness movement 2 weeks before you max and instead do light weight to peak.

3. When the weakness based movement becomes too hard, move onto another movement starting @ a 8.5-9 RPE

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
1 Comment
  • Mr.Silverback Jul 25,2011 at 2:49 pm

    this seems like a pretty solid programming, may I ask why no back work on the 2nd day? Could this be due to the first day being such a heavy movement day?

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