Help with benching workout

**Enz0** · 06-20-2009, 02:07 AM

As you guys can see I'm new to this forum. I been reading around and have learned a lot just from it. I go to the gym and bench once a week. I need someone experienced to create workout benching plan for me (reps/sets/weight). I'm 18 years old, 5'9 and i weight 160. I ran track for couple of years, so im decently cut but I started going to the gym about 1 month ago. I have no experience in any benching routines, so this has been my benching routine so far:

2 sets of 115 lbs (10 reps)
2 sets of 135 lbs (8 reps)
1 set of 145 lbs (6 reps)
1 set of 155 lbs (4 reps)
then i go back down to:
1 set of 135(8 reps)
1 set of 115(8 reps)

This is not including the warm up of course. Just wanted to try out a new routine to help me improve me benching. Thanks in advance.

p.s heres a picture of my accomplishments so far, not much but yea ^^.

**Free Will** · 06-20-2009, 02:17 AM

ok well to start with welcome to AR and with benching its a major press , so what you have there looks ok to start with....thats the way i use to train , as in start at a low weight and build up but i found that i burnt out by the time i got to the heavy weights ....the heavy weights are where you get your thickness from and size , so the way i train now is

1x warm up
then i go to my 80% to 100% max for my second set and push out 10 to 12 ...i then drop the weight a bit and then push out 12 to 14 ...drop it again and go for 14 to 16 ....see where this is going ? i go heavy while i have the energy to do it and the muscle feels it alot more , and then when you start dropping the weight at more reps it will give you a great burn and work the chest well ...

**Navy-boi-kai** · 06-20-2009, 02:34 AM

hey man atleast your starting somewhere. We all have to. And if you train and eat rite u will do great. Train hard eat rite and stay strong

Kai

**Free Will** · 06-20-2009, 02:39 AM

whats your training regime ?

**jbm** · 06-20-2009, 02:40 AM

This what I do for chest.
4 sets each 8 to 12 reps heavy but in good form.
2 sets warm up 20 reps each, light weight on first exercise.

week1
bench press
incline bench press
flat flys

week2
incline dumbell
flat dumbell
incline flys

you see the routine is endless. as long as you train wise eat and rest. you will definitely grow.

don't overtrain...

**Enz0** · 06-20-2009, 02:46 AM

Originally Posted by kelljones

whats your training regime ?

Mondays I usually do benching and a few other chest workouts because I rest saturdays and sundays.
Tuesdays I do cardio and work out on my legs
Wednesdays I workout bicep/tricep/ abs
Thursdays i do my shoulders and back
Fridays i try not to use anything with weights. I do pushups, pullups, chin ups, dips, planks etc..

**jbm** · 06-20-2009, 02:51 AM

Originally Posted by Enz0

Mondays I usually do benching and a few other chest workouts because I rest saturdays and sundays.
Tuesdays I do cardio and work out on my legs
Wednesdays I workout bicep/tricep/ abs
Thursdays i do my shoulders and back
Fridays i try not to use anything with weights. I do pushups, pullups, chin ups, dips, planks etc..

how about try this:

mon=chest, calves and abs
tue=back and traps
wed=shoulders and abs
thurs=arms and forearms
fri=legs and abs
sat and sun rest

minimize cardio coz you are bulking.

**Free Will** · 06-20-2009, 02:51 AM

well it really depends what your going for here mate ...are you going for bulk or st****** and the cut up look ?

**Free Will** · 06-20-2009, 02:54 AM

Originally Posted by jbm

how about try this:

mon=chest, calves and abs
tue=back and traps
wed=shoulders and abs
thurs=arms and forearms
fri=legs and abs
sat and sun rest

minimize cardio coz you are bulking.

nice i like that routine

**Enz0** · 06-20-2009, 02:55 AM

im mostly going for the cut up look, but not a skinny cut up, i want a thick cut up, so you can say a combination of both. But in doing so, i also want to improve and gain strength. Improving in the benching would b an example. and jbm i guess i could try to cut down on the cardio and try that out.

**jbm** · 06-20-2009, 02:57 AM

Originally Posted by kelljones

nice i like that routine

**Enz0** · 06-20-2009, 02:58 AM

oh and i forgot to mention, u cant tell by that picture but im not very skinny. im actually a little thick for my weight from the side. Maybe tomorrow i get a chance to take a picture.

**jbm** · 06-20-2009, 02:59 AM

Originally Posted by Enz0

im mostly going for the cut up look, but not a skinny cut up, i want a thick cut up, so you can say a combination of both. But in doing so, i also want to improve and gain strength. Improving in the benching would b an example. and jbm i guess i could try to cut down on the cardio and try that out.

try low intensity cardio on weekends saturday and sunday limit to 40 mins only. first thing in the morning on an empty stomach.

**jbm** · 06-20-2009, 03:01 AM

diet is your main weapon here after you got a good workout... for me diet is 80% 15% training and 5% steroids .

**Free Will** · 06-20-2009, 04:59 AM

yes if you eat it will come

lol

**Hunter-S-Thompson** · 06-20-2009, 10:44 AM

yea man u just gotta eat... bulk up for a while then cut down, it'll b easier to cut that way b/c ur newly gained muscle will help burn more cals at rest.