Workout
A Bigger Bench Press & Chest Using Only 135 Pounds
08
Jun
Jun
No I am not insane – this program really works. Build a bigger chest and improve your bench press by inserting this specialty workout into your current training regimen.
WORKOUT DESCRIPTION
NOW AVAILABLE: A complete muscle building program called Wild 20 based around the 20-rep protocol featured in this workout.
I call this workout the 2 plate special. It’s not exactly good for the ego, but it might just help you bust out of your plateau.
Before you attack me in the comments section, please give this program a try. I am not insane; yes, this program works.
If you are a lifter with a bench press max stuck somewhere above 185 pounds, I want you to run this approach every 2 to 4 weeks for a while.
You will be performing 2 chest/bench press days per week. The main exercise you will use during these days is the bench press. Add in a slight amount of assistance work based on your recovery abilities. Get in at least 2 complete days of rest before trying your second workout of the week.
Rest about 2-4 minutes in between each set. No more, no less. You will start off with three 5 rep sets, then proceed on to three 10 rep sets. Once you are able to perform 3 sets x 10 reps without failing, you will finish off with a max rep set. If you fail to perform 3 sets x 10 reps, do not attempt set number 7.
So to recap, here’s the plan:
So to recap, here’s the plan:
- Sets 1-3: 135 pounds x 5 reps
- Sets 4-6: 135 pounds x 10 reps
- Set 7: 135 pounds x max reps, only performed once you are able to complete sets 4-6 without failing
| 135lb Bench Press Workout | ||
|---|---|---|
| Perform 2x/Week | ||
| Exercise | Sets | Reps |
| Bench Press – 135lbs | 3 | 5 |
| Bench Press – 135lbs | 3 | 10 |
| Bench Press – 135lbs | 1 | Max |
