Looking at Mister Magoo's Tuesday program, I would take those DB benches and place them first as a warm-up exercise to start the workout. Easy blood flow indeed. Which in turn sets up the muscles, tendons, ligaments, joints as well as the nerve impulses, for a very good warm-up.
Remove the front raises. I know, somewhat popular with a few heavy duty lifters. Good for them, but this can be overkill for a lot of middle level trainee's, which Mister Magoo is. Declines OK I guess. (Personal view: for me I would want to bring more tricep & anterior delts into action with dips. Which in turn offers more pressing strength to the bench.) Pull-ups with that bwtX8, easy reps it looks like. Crossovers....? Unneeded extra work for the chest area to recover from.
Tuesday:
DB benches 50lbsX40 reps...allowing full stretch and lockout each rep
Bench Press
205X8 or what you can get without going to complete failure
260X8 " " " " " " " " "
305X2-3 " " " "
305X2-3 " " " " "
305X2-3 " " " " " " "
135lbs....strip the bar done to the basic and rep out as many fast reps as you can
Do not try singles on any set. Just add weight or reps the next work, going back to a pattern of 2 to 3 reps, when you think you can handle it.. Strength or reps should increase every workout, if going to failure is avoided.
Declines
230X5 or what you can get without going to failure
280X5 " " " " " '
325X3-4 " " " " " "
Pull-Ups
20X8
40X8
50X6-7
BWT for as how many rep you can do.
Every successful workout should be short and to the point, without any excess of warm-ups or exercises.
Actually there will seem not that much of a different between 205 or 305 if use to heavier weights. If I were to use 500X1 max in the bench,than the strength curve would probably kick in at around 420-430 or so. Where every added 10-20 pounds starts to make a difference in performance. But 400 would not feel "all that" for reps. Good Luck.
