BIG BENCH PRESS PROGRAM
Bulking
Advanced
Machine strength
Plan Details
The BIG BENCH PRESS PROGRAM routine by Hendrixgjohnson is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
designed to inrease bench press significantly in 6 weeks
Routine detail
Day 8
day 1 big bench
Est. 83 min
8 exercises
Barbell Bench Press
5 Sets x 1 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Day 8
day 2 big bench
Est. 57 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 8
day 3 big bench
Est. 71 min
7 exercises
Barbell Bench Press
6 Sets x 4 Reps
Machine Inner Chest Press
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 20 Reps
Dumbbell Arnold Press
4 Sets x 6 Reps
