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Mr Rushe's Boost your Bench: Chest, Shoulders, Arms and Core
Bulking
Intermediate
Machine strength
Plan Details
The Mr Rushe's Boost your Bench: Chest, Shoulders, Arms and Core routine by ChrisRushe is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
An upper body programme specifically designed to boost bench press performance and blast through training plateaus. Focus is on pushing volume with heavy weights and a high number of sets. There is one specific chest day to really hit the pecs and triceps, days for shoulders and arms to help build the bottom and the top of your bench. Finish off with a core day for improved stability. Weights should be set at 60% of your one-rep-max and NEED to increase each each session. Legs to be trained in addition to this programme and aren't covered here.
Routine detail
Day 1
Workout 1 - Weeks 1 - 3
Est. 51 min
5 exercises
Barbell Bench Press
8 Sets x 6 Reps
Barbell Incline Bench Press
8 Sets x 6 Reps
Dumbbell Incline Bench Press
8 Sets x 6 Reps
Barbell Decline Bench Press
8 Sets x 6 Reps
Dumbbell Decline Press
8 Sets x 6 Reps
Day 2
Workout 2 - Weeks 1 - 3 Shoulders focus
Est. 72 min
7 exercises
Barbell Shoulder Press
8 Sets x 6 Reps
Dumbbell Seated Arnold Press
8 Sets x 6 Reps
Weighted Pull-Up
8 Sets x 6 Reps
Barbell Upright Row
8 Sets x 6 Reps
Dumbbell One-Arm Front Raise
8 Sets x 6 Reps
Dumbbell Lateral Raise
8 Sets x 6 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Day 3
Workout 1 - Weeks 1 - 3 Arms focus
Est. 115 min
10 exercises
Barbell Bench Press (Close Grip)
8 Sets x 6 Reps
Weighted Tricep Dip
8 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
8 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
8 Sets x 6 Reps
Cable Pulldown Bicep Curl
8 Sets x 6 Reps
Dumbbell Alternating Seated Curl
8 Sets x 6 Reps
EZ Bar Seated Curl (Close Grip)
8 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 30 Reps
Cable Shoulder Extension
8 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 30 Reps
Day 4
Workout 4 - Stability: Core, abs and lower back
Est. 104 min
11 exercises
Decline Oblique Crunch
3 Sets x 30 Reps
Hanging Pike
6 Sets x 8 Reps
Hanging Knee Raise Rotation
6 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 10 Reps
Cable Side Bend
6 Sets x 10 Reps
Bench Weighted Decline Crunch
5 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Stability Ball Single-Leg Hip Rotation
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Plank
2 Sets
Side Bridge
2 Sets
