Bench Press Training - Week 1, Cycle 4

14 March 2011

Bench press:

Warmup 1 set
205 lbs. x 5
240 lbs. x 5
270 lbs. x 6 reps

Bottoms-up bench:

170 lbs. x 5
195 lbs. x 5
225 lbs. x 5

Rack lockouts - worked up to 475 lbs. x 1

Pullups 7 sets x 5 reps

Bent-over rows 135 x 5, 185 x 5, 235 x 2 sets x 5

Assistance work for chest - dips 1 set x 10, DB chest flys 2 sets x 10

Olympic bar curls 3 sets plus 2 sets power curls

Olympic bar skullcrushers 3 sets x 5

DB hammer curls 4 sets

Weighted situps on incline ab bench 4 sets