Going to try Lee Haywards Blast your Bench program
Total length of program is 5 weeks, 2 weeks prep 3 week actual routine.
Age - 17
Height - 5 9 1/2
Weight - 185
Box Squat 405
Looking to gain about 20-25lbs to my bench will be eating above maintenance calories.
First the program starts with a basic higher rep 2 week program that does not include flat Barbell press.
Day 1 Jan.15/11
Incline Bench (5x5)
45x10 95x5 135x5 185x5x5
Hammer Strength Incline Bench (10x4) (substituted with swiss ball presses Fk that noise)
90x10 160x10 250x8 230x9 160x10x2
Seated Db Press(10x4)
25x10 50x10x2 40x10x2
Bent over lateral raise (10x4)
Seated Tricep Extension (10x4) (substituted with tricep extension)
My Hammer strength presses were not 10x4 rep scheme it had been awhile since I've done that excersize so I didnt know what weight to use. Next time I'll just do the swiss ball presses my triceps and chest were toast two exercises in. Workout lasted longer than I would of liked. Tomorrow is rest day followed by the Back and Biceps workout.