.
       Welcome to Strongbench.com!
     Congratulations on taking the first step to adding 50lbs or more to your bench press.  The first thing you should do is watch the introductory video to the left.  It is very important that you completely understand all of the techniques, and body positions before you move on to training below.  In fact you should re-watch this video at the start of every week.  After reviewing the introductory video, make sure to read the diet, supplements, and extra info  sections as well...  Once you are confident that you understand the techniques described, proceed to the workout plan below.  
     The workout plan below is separated by week, make sure to watch the video to the right  that corresponds with that weeks training schedule.   Every exercise also has a video associated with it.  Make sure you click the exercise link so that you can watch the corresponding video before attempting the exercise.   Any time you see a percentage, that means a percentage of your max, so if you can bench 200lbs, and it says 70%...  that means 140lbs for that exercise.  Always start your day's training with a 10 minute fast walk and light stretching.
     Good luck, and lift strong!

    - Milan

Week 1
IMPORTANT -   For all exercises always start with 2 warmup sets @ 50% of your max for 10-12 reps. 
For exercises in the 8 to 15 rep range rest 90 seconds.   For exercises in the 2 to 7 rep range rest 2 minutes.

Monday Wednesday Friday

Bench Press  - Watch Now
   Set 1  - 6 Reps @ 70%
   Set 2  - 6 Reps @ 70%
   Set 3  - 6 Reps @ 70%
   Set 4  - 6 Reps @ 70%

Floor Press - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Tricep JM Press - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Dumbbell extension
elbows in
- Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Short triceps press  - Watch Now
   Set 1  - 12-20 Reps
   Set 2  - 12-20 Reps

Military Front Press - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell Front Raise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Bent over Deltoid Rear - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell side raise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Heavy shrugs  - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Board press  -  4 Boards - Watch Now
   Set 1  - 1-3 Reps
   Set 2  - 1-3 Reps
   Set 3  - 1-3 Reps

Short triceps press - Watch Now
   Set 1  - 12-20 Reps
  Set 2  - 12-20 Reps

Chest supported row - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Nose pull - Watch Now
   Set 1  - 8-12 Reps
  Set 2  - 8-12 Reps

Cable pull ups - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

 

Week 2
IMPORTANT -   For all exercises always start with 2 warmup sets @ 50% of your max for 10-12 reps. 
For exercises in the 8 to 15 rep range rest 90 seconds.   For exercises in the 2 to 7 rep range rest 2 minutes.

Monday Wednesday Friday

Speed bench press  - Watch Now
   Set 1  - 10 Reps @ 50%
   Set 2  - 10 Reps @ 50%
   Set 3  - 10 Reps @ 50%

Rack lock out high - Watch Now
   Set 1  - Max
   Set 2  - Max
   Set 3  - Max

Floor press  - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps
   Set 3  - 10 Reps
   Set 4  - 10 Reps

Cable triceps extension - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Triceps dumbbell extension - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Military front press - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell front raise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Bent over rear deltoid rise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell side raise  - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Heavy shrugs  - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Board press  -  3 Boards - Watch Now
   Set 1  - Max 1-3 Reps
   Set 2  - Max 1-3 Reps
   Set 3  - Max 1-3 Reps

Short triceps press  - Watch Now
   Set 1  - 12-20 Reps
   Set 2  - 12-20 Reps

Chest supported row  - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Nose pull  - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Cable pull ups  - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

 

Week 3
IMPORTANT -   For all exercises always start with 2 warmup sets @ 50% of your max for 10-12 reps. 
For exercises in the 8 to 15 rep range rest 90 seconds.   For exercises in the 2 to 7 rep range rest 2 minutes.

Monday Wednesday Friday

Speed bench press- Watch Now
   Set 1  - 10 Reps @ 52.5%
   Set 2  - 10 Reps @ 52.5%
   Set 3  - 10 Reps @ 52.5%

Rack lock out high - Watch Now
   Set 1  - Max 1 - 3
   Set 2  - Max 1 - 3
   Set 3  - Max
1 - 3
Floor press  - Watch Now
   Set 1  - 8 Reps
   Set 2  - 8 Reps
   Set 3  - 8 Reps
   Set 4  - 8 Reps

Cable triceps extension - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Triceps dumbbell extension - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Military front press - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell front raise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Bent over rear deltoid rise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell side raise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Heavy shrugs - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Board press  -  3 Boards - Watch Now
   Set 1  - Max 1 - 3
   Set 2  - Max 1 - 3
   Set 3  - Max
1 - 3

Short triceps press - Watch Now
   Set 1  - 12-20 Reps
   Set 2  - 12-20 Reps

Chest supported row- Watch Now
   Set 1  - 12 Reps
   Set 2  - 12 Reps

Nose pull  - Watch Now
   Set 1  - 12 Reps
  Set 2  - 12 Reps

Cable pull ups  - Watch Now
   Set 1  - 12 Reps
   Set 2  - 12 Reps
 

Week 4
IMPORTANT -   For all exercises always start with 2 warmup sets @ 50% of your max for 10-12 reps. 
For exercises in the 8 to 15 rep range rest 90 seconds.   For exercises in the 2 to 7 rep range rest 2 minutes.

Monday Wednesday Friday

Rack lock out high - Watch Now
   Set 1  - Max 1 - 3
   Set 2  - Max 1 - 3
   Set 3  - Max
1 - 3
Floor press - Watch Now
   Set 1  - 6 Reps
   Set 2  - 6 Reps
   Set 3  - 6 Reps
   Set 4  - 6 Reps

Incline press - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Short triceps press
- Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Triceps dumbbell extension
- Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Military front press - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell front raise- Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Bent over rear deltoid rise - Watch Now  

   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell side raise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Heavy shrugs - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Speed Bench Press - Watch Now
  Set 1  - 10 Reps @ 52.5%
  Set 2  - 10 Reps @ 52.5%
  Set 3  - 10 Reps @ 52.5%

Short triceps press - Watch Now
   Set 1  - Max - 3 Reps
   Set 2  - Max - 3 Reps

Chest supported row- Watch Now
   Set 1  - 8-12 Reps
  Set 2  - 8-12 Reps

Nose pull - Watch Now
   Set 1  - 8-12 Reps
  Set 2  - 8-12 Reps

Cable pull ups - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps
 

Week 5
IMPORTANT -   For all exercises always start with 2 warmup sets @ 50% of your max for 10-12 reps. 
For exercises in the 8 to 15 rep range rest 90 seconds.   For exercises in the 2 to 7 rep range rest 2 minutes.

Monday Wednesday Friday

Rack lock out high - Watch Now
   Set 1  - Max 1 - 3
   Set 2  - Max 1 - 3

Floor press - Watch Now
   Set 1  - 4 Reps
   Set 2  - 4 Reps
   Set 3  - 4 Reps
   Set 4  - 4 Reps

Incline press - Watch Now
   Set 1  - 12 Reps
   Set 2  - 12 Reps

Short triceps press
- Watch Now
   Set 1  - 12 Reps
  Set 2  - 12 Reps

Triceps dumbbell extension
- Watch Now
   Set 1  - 12 Reps
   Set 2  - 12 Reps
(burnout)
Military front press - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell front raise- Watch Now
   Set 1  - 12 Reps
   Set 2  - 12 Reps
   Set 3  - 12 Reps
   Set 4  - 12 Reps

Bent over rear deltoid rise   - Watch Now    
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell side raise - Watch Now
   Set 1  - 10 Reps
  Set 2  - 10 Reps

Heavy shrugs - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps
Speed Bench Press - Watch Now
  Set 1  - 10 Reps @ 55%
  Set 2  - 10 Reps @ 55%
  Set 3  - 10 Reps @ 55%

Board Press 2 - Watch Now
   Set 1  - 6 Reps @ 70%
   Set 2  - 6 Reps @ 70%

Booard Press 1 - Watch Now
   Set 1  - 10 Reps @ Max
Nose pull - Watch Now
   Set 1  - 8-12 Reps
  Set 2  - 8-12 Reps

Pull ups - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps
 

Week 6
IMPORTANT -   For all exercises always start with 2 warmup sets @ 50% of your max for 10-12 reps. 
For exercises in the 8 to 15 rep range rest 90 seconds.   For exercises in the 2 to 7 rep range rest 2 minutes.

Monday Wednesday Friday

Rack lock out high - Watch Now
   Set 1  - Max
   Set 2  - Max
   Set 3  - Max

Floor press - Watch Now
   Set 1  - 6 Reps @ 70%
   Set 2  - 6 Reps @ 70%
   Set 3  - 6 Reps @ 70%
   Set 4  - 6 Reps @ 70%

Incline press - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Short triceps press
- Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Triceps dumbbell extension (burnouts)
- Watch Now
   Set 1  - 12-20 Reps
   Set 2  - 12-20 Reps

Military front press - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell front raise- Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Bent over rear deltoid rise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Dumbbell side raise - Watch Now
   Set 1  - 10 Reps
   Set 2  - 10 Reps

Heavy shrugs - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps
Speed Bench Press - Watch Now
  Set 1  - 10 Reps @ 57.5%
  Set 2  - 10 Reps @ 57.5%
  Set 3  - 10 Reps @ 57.5%

Board Press - 3 Boards - Watch Now
   Set 1 - 10 Reps
Board Press 2 - 2 boards - Watch Now
   Set 1 - 3 Reps Max
Board Press 1 - 1 Boards - Watch Now
   Set 1 - 3 Reps Max
Nose pull - Watch
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Pull ups -
Watch Now
   Set 1  - 6 Reps @ 70%
   Set 2  - 6 Reps @ 70%

Cable pull ups - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Chest supported row - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps
 

Week 7
IMPORTANT -   For all exercises always start with 2 warmup sets @ 50% of your max for 10-12 reps. 
For exercises in the 8 to 15 rep range rest 90 seconds.   For exercises in the 2 to 7 rep range rest 2 minutes.

Monday Wednesday Friday

Rack lock out high - Watch Now
   Set 1  - Max
   Set 2  - Max

Speed Bench Press - Watch Now
   Set 1  - 6 Reps @ 55%
Cable triceps extension - Watch Now
   Set 1  - 8-12 Reps
  Set 2  - 8-12 Reps

Short triceps press
- Watch Now
   Set 1  - 12-20 Reps
   Set 2  - 12-20 Reps
Military front press - Watch Now
   Set 1  - 10-20 Reps
   Set 2  - 10-20 Reps

Heavy shrugs - Watch Now
   Set 1  - 8-12 Reps
   Set 2  - 8-12 Reps

Speed Bench Press - Watch Now
   Set 1  -   2 Reps @ 70%

    Rest 4 minutes...   and now

GO FOR YOUR MAX!!!
 

1,  Brag to friends
2.  Email me, and tell me your results...   PowerMilan

 

Contact me:  PowerMilan   |     Customer service:  http://www.billingservices.com/