10 wks to better bench press + push ups

imagymrat

Hop off the floor and approach the bench. "The bigger your bench press, the lighter your body weight will feel when you perform a pushup. In fact, this 10-week plan for reaching 50 and boosting your bench press calls for no pushups at all.

Here's the plan. Once a week, perform each exercise using the set, rep, rest, and weight guidelines below.


Barbell Bench Press and Incline Press
Week Sets/Reps Rest
Btw Sets Weight
1 4/7 3:00 min. Moderate
2 5/6 3:30 min. Moderately heavy
3 3/5 4:00 min. Heavy
4 4/6 3:00 min. Moderate
5 5/5 3:30 min. Moderately heavy
6 3/4 4:00 min. Heavy
7 4/5 3:00 min. Moderate
8 5/4 3:30 min. Moderately heavy
9 3/3 4:00 min. Heavy
10 PUSHUP TEST



After your bench-press routine, follow the plan below for each of the following exercises: dumbbell fly, dumbbell front raise, dumbbell lateral raise, and dumbbell triceps extension.



Week Sets/Reps Rest
Between Sets Weight
1 3/12 1:00 min. Moderate
2 4/10 1:30 min. Moderately heavy
3 2/8 2:00 min. Heavy
4 3/10 1:00 min. Moderate
5 4/8 1:30 min. Moderately heavy
6 2/6 2:00 min. Heavy
7 3/8 1:00 min. Moderate
8 4/6 1:30 min. Moderately heavy
9 2/4 2:00 min. Heavy
10 PUSHUP TEST

nisijam5

really interesting...bumping for later...thanks for sharing

blakejohn

I love that workout, I use dumbbells and hammer strength for some reson the bar kills my shoulders but I do enjoy the pump of a great chest workout