Optimum 100% Whey Protein, 5 Lbs.- $37.99
Retail Price: 54.99
You Save: $17.00
From: Bodybuilding.com





CytoSport Muscle Milk, 4.96 Lbs. - $49.95
Retail Price: 82.95
You Save: $33.00
From: Bodybuilding.com





Labrada Lean Body RTD, 12 Drinks - $39.99
Retail Price: 58.99
You Save: $19.00
From: Bodybuilding.com





EAS Myoplex Lite Powder, 20 Pack - $ 33.95
Retail Price: 44.95
You Save: $11.00
From: Discount Anabolics

Double Your Bench!

Phase 3 Lifters Only! This is a very advanced routine!

A headline like that gets peoples attention and implies "do this" and achieve the result now. WRONG! Serious lifters know this kind of hype is just that, hype. But they also know with the right muscle building plan, doubling your bench press is not only attainable but ultimately expected.

This routine will help you get to this very specific goal much quicker than following your present chest routine. It's designed by power lifters for the specific purpose of becoming stronger in the chest. I use it for a month at a time as a "shock treatment". Know right now that to do this routine AND train other muscle groups you will need to be training 6 times a week. You have been WARNED!

Monday: Heavy Bench Workout Day

Barbell Bench Press

Lie on a bench and grab a barbell with an overhand grip, your hands slightly more than shoulder-width apart. Pull your shoulder blades down and together--which helps stabilize your shoulders--then unrack the bar. Slowly lower the weight to your chest, keeping your elbows tucked close to your body.

Instead of just pushing the bar straight up, push it back slightly toward the rack. "That allows the weight to kind of do the work for you," says Mike Miller, a champion powerlifter.

The Drill

1. After you warm up, set the bench at a 45-degree incline for three sets of four or five reps. (Start off using the heaviest weight you can for that rep range, and then drop as needed.) Rest for 2 to 3 minutes between sets.

2. Do two sets of six reps at the same incline. Rest for 2 to 3 minutes between sets.

3. Set the bench flat and repeat the same sequence.

4. Set the bench at a decline and do three sets of six reps. Rest for 2 to 3 minutes between sets. Start with a method called flushing, in which you use higher reps to increase the flow of nutrient-rich blood to your muscles. Do two sets, eight to 10 reps apiece, of cable crossovers, in which you bring the handles of opposing cable stacks together in front of your chest. Rest for 11/2 minutes between sets.



Thursday: Close-Grip Bench Day

Lie on a bench in a power rack and grab a barbell with an overhand grip, your hands slightly less than shoulder-width apart. "Stops" should be set 5 inches above chest level. Unrack the bar and lower it to the stops, slowly and with control. Press the bar back up as quickly as possible. (If you have access to bands, attach those to the ends of the barbell and press at a normal pace. If you have a board, use that instead of the stops on the rack.)

The Drill

1. Regardless of the apparatus, start out using a weight that's slightly more than you'd normally be able to lift for the prescribed rep range. (For example, if you usually do close-grip bench presses with 135 pounds, add an extra 10 to each side of the bar.)

2. Unrack the bar, then lower it until it touches the stopping point.

3. Press the bar up and repeat for the prescribed number of reps.

4. Complete three sets of four or five reps, and then three more sets of six reps, resting for 2 to 3 minutes between sets.

5. A week or two later, lower either your board or the stops on the power rack by 1 inch, so the weight comes down closer to your chest. Now complete the same workout.

6. Continue removing blocks or lowering the stops every other week until the bar comes all the way down to your chest.



Lying Tricepts Extension

Lie on your back holding a bar at arm's length above you. Bend your elbows to lower the bar to your forehead. Press it back up to the starting position.


The Drill

Do five sets of six to 8 reps.

Post to del.icio.us