This is a high-volume routine for trainees who want to push through a bench press plateau (i.e. it's not for beginners). It's a strength rather than bulking routine but you may not have found it if I'd classified it as sports specific! You can use this with other weight training but don't do any other incline, decline or flat pressing and avoid heavy shoulder pressing while you're using it. The same weight is used for all sets in a session. Don't use more than the indicated percentage of your one-rep maximum for each exercise in the first week; going just a little lighter may be better! Each week, increase the barbell by about 2.5kg/5lb and dumbbell by zero or the minimum available. As the weights get tougher you can increase the rest between the last few sets a little. If you can't complete all sets and reps of an exercise, revert to the weight used two weeks prior. After no more than five weeks it's wise to completely rest from flat bench press training for one or two weeks to reap full benefit from the sustained high volume. Many people will find this routine loses its effectiveness if repeated too frequently.