Bench workout for High School aged students:
First…make sure you eat…alot!
Bench Press example:
The goal of this example is to warm-up, then go after the heavy weight first- to failure (helped reps don’t count).
If you do 7 or more reps with the heaviest weight then the following bench workout you move up 10lbs for every set.
results vary but may look similar to this:
1stWO 2ndWO 3rdWO 4thWO 5thWO
warm-up warm-up warm-up warm-up warm-up
225x6 225x7 235x5 235x7 245x4
215x8 215x9 225x7 225x7 235x4
215x7 215x6 225x6 225x6 235x4
195x10 195x9 205x9 205x9 215x7
Do this workout with your weight amounts.
Monday Wed Friday or Tues Thurs Friday
take 4min atleast for rest inbetween sets.
There will be workouts where you perform badly there will be weeks where your bench continues to climb.
Teenagers can get away with this due to the increased hormone production. I benched 440lb at 17yrs old following this program from December 97-March-98. I tried this program again at the age of 25 and platued within 2 weeks…it’s amazing what age does to you!
I will be using this template on my client that is 15yrs old. I will post the results every week!