Strength Routines

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275 Bench Press

Week #

1 BP, IDP,WD 3x6 3x8

2 BP, IDP,WD 3x6 + 1x3-5 3x8

3 BP, IDP,WD 3x5 3x8

4 BP, IDP,WD 3x5 + 1x3-5 3x8

5 BP, IDP,WD 3x4 3x6

6 BP, IDP,WD 3x4 +1x3-5 3x6

7 BP, IDP,WD 3x3 3x6

8 BP, IDP,WD 3x3 +1x3-5 3x6

Rest-3 minutes

Monday and Thursday-Above Strenghtn Routine for Chest

Wednesday and Sunday = off

Tuesday-Legs

Friday-Back and Biceps

Saturday-Shoulders and Triceps

Source: Casselman, MS, Mark. "Reaching Your Bench Marks." Muscle and Fitness Feb. 2004: 142-149.

***It is also a good idea to focus on the bench press solely with long rest periods, 2-3 days a week, and fewer reps; and including assisting lifts such as close grip bench presses and cable rows.

Rest Pause Technique for Strength for 4-6 weeks

Chest:

Bench Press Set Reps Rest

1,2,3 1,1,1 3 min.

*Do three sets of three reps total, each separated by 5 seconds of rest in top position. Uses weight that u can lift for 3-5 reps.

*Follow up with a rest-pause set of incline bench press

Monday-Chest and Biceps

Tuesday-Back

Wednesday-Off

Thursday-Legs

Friday-Shoulders and Triceps

Saturday-Off

Sunday-Repeat

Source: Kraemer, PhD, William J. "Lift Rest." Muscle and Fitness July 2004: 127.

POWER ROUTINE

LEGS and CALVES-Monday

Week	Workout
1	SQ 3x8-10, RDL 3x8-10, Gm 3x8-10
2	SQ 4x6-8, RDL 3x6-8, Gm 3x6-8
3	SQ 4x5-6, RDL 4x5-6, Gm 3x5-6
4	SQ 5x4, RDL 3x5, Gm 3x5-6
5	SQ 5x3, RDL 3x4, Gm 3x5-6
6	SQ 5x3, RDL 3x3, Gm 3x5-6

3 minute rest:1-3 wks
4 minute rest: 4-6
Add in if u want deadlift and front squats

Chest, Biceps and Abs-Tuesday

Week	Workout
1	Bp 3x8-10, IP 2x8-10,CG 3x8-10
2	Bp 4x6-8, IP 3x6-8,CG 3x6-8
3	Bp 4x5-6, IP 4x5-6,CG 4x5-6
4	Bp 5x4, IP 3x5, CG 3x5
5	Bp 5x3, IP 3x4, CG 3x4
6	Bp 5x3, IP 3x3, CG 3x3

3 minute rest:1-3 wks
4 minute rest: 4-6 Add dumbbells and weighted dips

Week	Workout
1	BC 3x8-10, HC 2x8-10, IC 2x8-10
2	BC 3x6-8, HC 2x6-8, IC 2x8-10
3	BC 3x5-6, HC 3x5-6, IC 3x5-6
4	BC 3x4, HC 3x5, IC 3x5
5	BC 4x3, HC 2x5, IC 2x5
6	BC 5x3, HC 2x5, IC 2x5

Rest 3 minutes
Add:Preacher ez bar curl and reverse curl
Option:eliminate third exercise

Off-Wednesday

Shoulders and Calves-Thursday

Week	Workout
1	OBP 3x8-10, FR 3x8-10, LR3x8-10
2	OBP 4x6-8, FR 3x6-8, LR2x6-8
3	OBP 4x5-6, FR 2x5-6, LR2x5-6
4	OBP 5x4, FR 3x5, LR3x5
5	OBP 5x3, FR 3x5, LR3x5
6	OBP 5x3, FR 3x5, LR3x5

Rest 3 minutes weeks 1-3 then 4 minutes weeks 4-6
Add:Dubmbell press and upright row

Back, Triceps and Abs-Friday

Week	Workout
1	DR 3x8-10, CGP 3x8-10, PO 3x8-10
2	DR 4x6-8, CGP 3x6-8, PO 3x6-8
3	DR 4x5-6, CGP 4x5-6, PO 4x5-6
4	DR 5x4, CGP 3x5, PO 3x5
5	DR 5x3, CGP 3x4, PO 3x5
6	DR 5x3, CGP 3x3, PO 3x5

Rest:same
Add: bent over row, weighted chin-up

Week	Workout
1	SC 3x8-10, WD 3x8-10, RP 2x8-10
2	SC 3x6-8, WD 3x6-8, RP 2x6-8
3	SC 3x5-6, WD 3x5-6, RP 2x5-6
4	SC 3x5, WD 3x5, RP 2x5
5	SC 3x4, WD 3x5, RP 2x5
6	SC 3x3, WD 3x5, RP 2x5

Rest:same as biceps
Add: Close-grip bench press

Off-Saturday and Sunday

Source: Casselman, MS, Mark. "Strong Body." Muscle and Fitness Dec. 2005: 84-93.

STRONG WAVES

Bench example

Warm up

Set	Weight	Reps	Rest
1	50 % 1rm	10	2
2	65 % 1rm	8	2
3	80 % 1rm	5	4

Wave 1---1%=2.5lbs.

Set	Weight	Reps	Rest
1	90 % 1rm	3	4
2	95 % 1rm	2	4
3	100 % 1rm	1	4

Wave 2

Set	Weight	Reps	Rest
1	91 % 1rm	3	4
2	96 % 1rm	2	4
3	101 % 1rm	1	4

Wave 3 if possible

Set	Weight	Reps	Rest
1	92 % 1rm	3	4
2	97 % 1rm	2	4
3	102% 1rm	1	4

Finish off with a dumbbell exercise

Source: Jackson, MS, Dwayne N. "Make Waves." Muscle and Fitness Sept. 2004: 150-153.

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