Bench Press Routine

Perform each workout (1, 2, and 3) once a week for eight weeks. Rest at least a day between each session. Each workout will take about 35 minutes.

Perform each exercise as straight sets, completing all the prescribed sets for one exercise before moving on to the next. If you have never trained with three reps per set before on your main lifts (this is a weight that’s so heavy it limits you to only three reps), spend two weeks training with five reps per set to start getting acclimated. Try to increase the poundages you use on the first exercise of each workout every week except during Week 4. That week, use light weights and perform 12 reps on every exercise—do not take these sets to failure. Repeat this cycle for the entire eight-week program.

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