Add Up To 40 Pounds To Your Max Bench Press

[Gym Rat]

The MM2K days were fun...

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http://www.criticalbench.com/MM2K.htm

The Split

No workout for a specific body part can be undertaken without considering how it will affect the whole body. This workout will probably require you to make some modifications to your normal workout.

For instance, this program is low rep, low volume, and high intensity, and it is based on a two-day split. In other words, you will work your whole body in the course of two workouts over two days, whether those days are consecutive or separated by a day off. This program also requires that you adopt a "push-pull" method. Working all the muscles involved in "pushing" on one day, namely chest, shoulders, and triceps, and working all the muscles involved in "pulling," like biceps and back, on another, allows the two groups of muscles more time to recuperate. (I recommend working legs on the "pull" day simply because the "push" workout, involving three muscle groups instead of two, takes longer.)

Recommended Two day Split:

 Day #1       Day #2
 chest          legs
 shoulders    back
 triceps       biceps
 abs           calves

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Recommended Total Body Workout:

DAY#1
Chest: Bench Press (high-rep day),
Dumbbell flyes (3x8)
Shoulders: Barbell press (3x6)
Triceps: Triceps extension (3x8)
DAY#2
Legs: Squats (3x6), Leg curls (3x8)
Back: Barbell rows (3x6),
Pulldowns (3x8)
Biceps: Barbell curls (3x8)
DAY#3
Chest: Bench press (low-rep day),
Dumbbell bench (3x6)
Shoulders: Dumbbell press (3x8),
Lateral raises (3x8)
Triceps: Triceps pushdowns (3x8)
DAY#4
Legs: Squats (3x8), Straight-leg dead
lifts (3x8)
Back: One-arm rows (3x6), Close-grip
pulldowns (3x8)
Biceps: Incline dumbbell curls (3x8)