Bench press routine

Answer 1

A bench press routine means a regular exercise when someone uses the bench press. Bench press is a weight machine where someone picks up a heavy weight and lifts it over their head, repeating until they feel that they are done.

Answer 2

day 1, 6 sets of 2 with 240

day 2, 6 sets of 3 with 240

day 3, 6 sets of 4 with 240

day 4, 6 sets of 2 with 240

day 5, 6 sets of 5 with 240

day 6, 6 sets of 2 with 240

day 7, 6 sets of 6 with 240

day 8, 6 sets of 2 with 240

day 9, 5 sets of 5 with 255

day 9, 6 sets of 2 with 240

day 10, 4 sets of 4 with 270

day 11, 6 sets of 2 with 240

day 12, 3 sets of 3 with 285

days 13, 6 sets of 2 with 240

day 14, 2 sets of 2 with 300

(optional)

day 15, 6 sets of 2 with 240

day 16 1 rep with 315

this is called the russian bench routine wait a day between each work out at least

so day 1 would be monday and day 2 is wednessday. the pattern is 6x2 of 80% of your max on "easy days" then you add a rep in each set on successive "Hard days" until 6x6 then you do 85% of your max 5x5 and back to 6x2 and then you do 4x4 of 90% ect. the reason workout 15 and 16 are optional is because i never do them i would stop after 14 and then for the next week or week and a half keep trying for a new max i would not be surprized if you go from 300 lbs to 350 lbs within a few weeks after completeing this routine... after all that is what i did.... good luck

Answer 3

Push ups, trust me it helps