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Bench Routine

 This is a 9 week bench program guaranteed to improve your strength on the bench. It has been proven that this program will increase your bench press 25 to 50 percent. A good friend of mine neamed X.E. McAndrews introduced this program to me back in the 1990's. He used to work out all the time with Jets football player Joe Klecko. Joe who was considered one of the strongest players in the NFL also stated how well this program can work.

If you have never lifted before you can actually double your poundage. For best results  to do this routine on Monday and Thursday. This will give your chest two days to recover. Now you will be doing other exercises during this 9 week period but you should really  concentrate on your chest and upper body. .

In order to maintain an over all strength and gain size you have to lift for the different body parts on different days of the week to grow. You need to give your muscle the right amount of rest so that they grow for you.

  • Week 1
  • Monday ...........................Thursday
  • 60% of max x 8 reps...............60% of max x 8 reps
  • 75% of max x 6 reps...............75% of max x 6 reps
  • 80% of max x 4 sets of 5 reps.....80% of max x 3 sets of 5 reps
  • 75% of max x 5 reps...............75% of max x 5 reps
  • ..................................75% of max x 5 reps
  • Week 2
  • Monday ...........................Thursday
  • 60% of max x 8 reps ..............60% of max x 8 reps
  • 75% of max x 6 reps ..............75% of max x 6 reps
  • 80% of max x 5 reps ..............80% of max x 5 reps
  • 85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
  • 80% of max x max reps ............80% of max x max reps
  • ..................................75% of max x max reps
  • Week 3
  • Monday............................Thursday
  • 60% of max x8 reps ...............60% of max x 8 reps
  • 75% of max x 6 reps ..............75% of max x 6 reps
  • 80% of max x 5 reps ..............80% of max x 5 reps
  • 85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
  • 80% of max x max reps ............80% of max x max reps
  • ..................................80% of max x max reps
  • Week 4
  • Monday ...........................Thursday
  • 60% of max x 8 reps ..............60% of max x 8 reps
  • 75% of max x 6 reps ..............75% of max x 6 reps
  • 80% of max x 5 reps ..............80% of max x 5 reps
  • 85% of max x 4 reps .............85% of max x 4 reps
  • 90% of max x 2 sets of 3 reps.....90% of max x max reps
  • 90% of max x max reps ............80% of max x max reps
  • ..................................75% of max x max reps
  • Week 5
  • Monday ...........................Thursday
  • 60% of max x 8 reps ...............60% of max x 8 reps
  • 75% of max x 6 reps ...............75% of max x 6 reps
  • 85% of max x 4 reps ...............85% of max x 4 reps
  • 90% of max x 3 sets of 3 reps .....90% of max x 2 sets of 3 reps
  • 80% of max x max reps .............80% of max x max reps
  • ...................................80% of max x max reps
  • Week 6
  • Monday.............................Thursday
  • 60% of max x 8 reps ...............60% of max x 8 reps
  • 75% of max x 6 reps ...............75% of max x 6 reps
  • 85% of max x 4 reps ...............85% of max x 4 reps
  • 90% of max x 3 reps ...............90% of max x 2 sets of 3 reps
  • 92% of max x max reps .............85% of max x max reps
  • 85% of max x max reps .............80% of max x max reps
  • 80% of max x max reps ..................................
  • Week 7
  • Monday.............................Thursday
  • 60% of max x 8 reps ...............60% of max x 8 reps
  • 75% of max x 6 reps ...............75% of max x 6 reps
  • 85% of max x 4 reps ...............85% of max x 4 reps
  • 90% of max x 3 reps ...............90% of max x 3 reps
  • 95% of max x 2 sets of 3 reps .....92% of max x 2 reps
  • 80% of max x max reps .............95% of max x 2 reps
  • ...................................85% of max x max reps
  • Week 8
  • Monday.............................Thursday
  • 60% of max x 8 reps ...............60% of max x 8 reps
  • 75% of max x 6 reps ...............75% of max x 6 reps
  • 85% of max x 4 reps ...............85% of max x 4 reps
  • 90% of max x 3 reps ...............90% of max x 3 reps
  • 92% of max x 2 reps ...............95% of max x 2 reps
  • 95% of max x max ..................90% of max x max
  • 85% of max x max .....................................
Week 9

After you have completed the 8 weeks on this program, for the 9th week go back and do your old workout program on the bench. I want you to peak out on Monday and do the same thing on Thursday. After you have completed this course you should see some incredible gains.

You can click here for a printable version of this workout.


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