Tag Archives: Strength Building Workout

Strength Building Workouts

Ted Arcidi’s Bench Press Routine

Ted Arcidi’s Bench Press Routine.

This is a 12 week cycle.

  • Weeks 1-3: 3 sets x 6 reps
  • Weeks 4-6: 3 sets x 5 reps
  • Weeks 7-9: 3 sets x 3 reps
  • Weeks 10-11: combine sets of 3 and two reps
  • Week 12: meet day; open with a bench that you have done for at least
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Strength Building Workouts

Doug Heath Bench Press Routine

Doug Heath Bench Press Routine.

**This cycle is based on a lifter whose max is 300lbs.
**(ex. your max divided by 300 equal your percentage that you use to multiply your poundages)

Week 1/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 200*5
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Strength Building Workouts

Ken Snell’s Deadlift Routine

Ken Snell’s Deadlift Routine. 8 Week Cycle (based on a 400 pound max)

Week 1
1*10/135
1*6/225
2*8/275
1*6/250

Week 2
1*10/135
1*6/225
2*8/285
1*6/260

Week 3
1*10/135
1*6/225
2*8/295
1*6/270

Week 4
1*10/135
1*6/225
2*6/315
1*6/290

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