National's Champion Gary Edwards' Bench Workout

This is what I used to get started in benching. I had a partner; we were very dedicated and well-scheduled. The charts work as follows:

1) Pick your maximum 1 repetition category from the chart

2) Follow the workout listed under that weight for Week 1, Week 2 and so on

After I reached 300 pounds for a max bench, I stopped using the chart. I used my log and if I was able to complete that week’s workout, I simply added 5 pounds to each workout weight.

I used the chart as my basic bench routine on Mondays and on Thursdays I would do other variations such as: close grip benching, GVT(10X10’s) or Bill’s 5x5 routine for 6 weeks or so.

Mondays, I also did:

Reverse benching (3 sets of 4)
Dumbbell flat bench (2 sets of 10)
Standing dumbbell presses (2 sets of 8)
Dips (2 sets to failure)

Thursdays, I also did:

Incline bench (3 sets of 4)
Dumbbell flat bench (2 sets of 10)
Standing dumbbell presses (2 sets of 8)
Dips (2 sets to failure)

That’s it for bench days. Look up your 1 rep max and get started! By the way, if your 1 rep max is higher than the chart goes, it’s easy to calculate your starting poundages by following the previous columns, not that you need the chart if your bench is already that high.

Click here to download Gary's 4 week bench press training charts in Acrobat pdf file format

This is an Adobe Acrobat file created so that you can print it easily. 90% of all browsers are able to download Acrobat files; you'll probably have no problem. If you do have a problem, please let me know so that I can either fix it if possible, or email you the bench program.

Click here to download Gary's 4 week bench press training charts in a Word .doc file format

This is a Word file which you should be able to use in your own word processing program.

Click here to go back to the 8 Weeks On Target Workouts

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