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400 Pounds Bench Press400 Pounds Bench Press
Every real man wants to have a 400 pounds bench press, but this is often the hidden desires of just about all of those including myself to bench press 400 pounds. A few years ago this was just many of mens dreams but today with using a few body building secrets this is fast becoming dreams fulfilled, accomplished,and achieve or just feeling great about yourself for doing it. I remembered back in Jr. High school in 1977 the whole entire school was called to the gym to watch some guy bench press 300 lbs, back then that was a huge achievement but today high school kids are benching 300 lbs. , so benching 300 lbs. is good only if you're weighting 180 lbs. or less so today 400 lbs. is the new mark that must be hit. This workout is for the mentally strong men, because I know from past experience that only the strong will ever attempt to do a 5 month program to achieve a 400 lbs. bench press. Day #1 The beginning of the 400 pounds bench press bench press 175 lbs. 100x within 40 minutes (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) this is all you do on day one. Please watch 2 minute video before starting for proper method.
Day # 2 of 400 pounds bench press
100 Curls 65 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 65 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) Please watch 1 minute video before starting for proper method.
100 situps any type is fine Day #3 of 400 pounds bench press 3 sets of dips 3 sets of flys machine using light weights no more than 25 lbs 3 sets of reverse flys using light weights no more than 30 lbs Please watch 30 second video before starting, for proper method.
3 sets of close grip dumbell bench press using light weights no more than 35 lbs 4 sets of regular bench press using 175 lbs. 3 sets of situps Day #4 of 400 pounds bench press bench press 175 lbs. one set 15x or reps bench press 200 lbs. one set 10x bench press 225 lbs. one set 5x bench press 250 lbs. one set 2x bench press 225 lbs. two set 5x bench press 200 lbs. two set 5x bench press 175 lbs. one set 20x Day #5 OFF of 400 pounds bench press Day #6 of 400 pounds bench press bench press 175 lbs. 125x within 45 minutes (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) this is all you do on day six. Day # 7 of 400 pounds bench press 100 Curls 70 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 70 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day #8 of 400 pounds bench press 3 sets of dips 5 each set 3 sets of flys machine using light weights no more than 30 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 35 lbs 5 lbs more than last week 3 sets of close grip dumbbell bench press using light weights no more than 40 lbs 5 lbs more than last week Please watch 30 second video before starting, for proper method.
4 sets of regular bench press using 180 lbs. 3 sets of situps Day #9 of 400 pounds bench press bench press 175 lbs. one set 15x bench press 200 lbs. one set 10x bench press 225 lbs. one set 6x bench press 250 lbs. one set 3x bench press 260 lbs. one set 1x bench press 225 lbs. two set 5x bench press 200 lbs. two set 5x bench press 1755 lbs. one set 20x Day # 10 OFF of 400 pounds bench press Day #11 bench press 175 lbs. 150x within 50 minutes (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) this is all you do on day one. Day # 12 of 400 pounds bench press 100 Curls 75 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 75 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps
Day # 13 of 400 pounds bench press 3 sets of dips 8 each set 3 sets of flys machine using light weights no more than 35 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 40 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 45 lbs 5 lbs more than last week 4 sets of regular bench press using 185 lbs. 3 sets of situps Day #14 of 400 pounds bench press bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 225 lbs. one set 8x bench press 250 lbs. one set 5x bench press 275 lbs. one set 1x bench press 250 lbs. one set 5x bench press 225 lbs. two set 5x bench press 200 lbs. two set 5x bench press 175 lbs. one set 20x Day # 15 OFF of 400 pounds bench press Day #16 of 400 pounds bench press bench press 175 lbs. 160x within 50 minutes (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) this is all you do on day one. Day # 17 of 400 pounds bench press 100 Curls 80 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 80 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 18 of 400 pounds bench press 3 sets of dips 10 each set 3 sets of flys machine using light weights no more than 40 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 45 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 50 lbs 5 lbs more than last week 4 sets of regular bench press using 190 lbs. 3 sets of situps Day #19 of 400 pounds bench press bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 225 lbs. one set 8x bench press 250 lbs. one set 5x bench press 280 lbs. one set 1x bench press 250 lbs. two set 5x bench press 225 lbs. two set 8x bench press 200 lbs. two set 10x bench press 175 lbs. one set 20x Day # 20 OFF of 400 pounds bench press Day # 21 of 400 pounds bench press bench press 175 lbs. 170x within 50 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 22 of 400 pounds bench press 100 Curls 85 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 85 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 23 3 sets of dips 10 each set 3 sets of flys machine using light weights no more than 45 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 50 lbs 5 lbs more than last week 3 sets of close grip dumbbell bench press using light weights no more than 55 lbs 5 lbs more than last week 4 sets of regular bench press using 195 lbs. 3 sets of situps Day #24 of 400 pounds bench press bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 225 lbs. one set 8x bench press 250 lbs. one set 5x bench press 290 lbs. one set 1x bench press 250 lbs. two set 5x bench press 225 lbs. two set 8x bench press 200 lbs. two set 10x bench press 175 lbs. one set 20x Day # 25 OFF Day # 26 of 400 pounds bench press bench press 175 lbs. 180x within 50 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 27 of 400 pounds bench press 100 Curls 90 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 90 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 28 3 sets of dips 10 each set 3 sets of flys machine using light weights no more than 50 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 55 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 60 lbs 5 lbs more than last week 4 sets of regular bench press using 200 lbs. 3 sets of situps Day #29 bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 225 lbs. one set 8x bench press 250 lbs. one set 5x bench press 295 lbs. one set 1x bench press 275 lbs. one set 2x bench press 250 lbs. two set 5x bench press 225 lbs. two set 8x bench press 200 lbs. two set 10x bench press 175 lbs. one set 20x Day # 30 OFF Day # 31 bench press 175 lbs. 185x within 50 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 32 100 Curls 95 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 95 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 33 3 sets of dips 15 each set 3 sets of flys machine using light weights no more than 55 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 60 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 65 lbs 5 lbs more than last week 4 sets of regular bench press using 205 lbs. 3 sets of situps Day #34 bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 225 lbs. one set 8x bench press 250 lbs. one set 5x bench press 300 lbs. one set 1x bench press 275 lbs. one set 2x bench press 250 lbs. two set 5x bench press 225 lbs. two set 8x bench press 200 lbs. two set 10x bench press 175 lbs. one set 20x Day # 35 OFF Day # 36 bench press 175 lbs. 200x within 60 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 37 100 Curls 100 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 100 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 38 3 sets of dips 20 each set 3 sets of flys machine using light weights no more than 60 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 65 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 70 lbs 5 lbs more than last week 4 sets of regular bench press using 210 lbs. 3 sets of situps Day #39 bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 225 lbs. one set 8x bench press 250 lbs. one set 5x bench press 275 lbs. one set 5x bench press 305 lbs. one set 1x bench press 275 lbs. one set 2x bench press 250 lbs. two set 5x bench press 225 lbs. two set 8x bench press 200 lbs. two set 10x bench press 175 lbs. one set 20x Day # 40 OFF Day # 41 bench press 175 lbs. 200x within 60 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 42 100 Curls 105 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 105 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 43 3 sets of dips 20 each set 3 sets of flys machine using light weights no more than 65 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 70 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 75 lbs 5 lbs more than last week 4 sets of regular bench press using 215 lbs. 3 sets of situps Day #44 bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 225 lbs. one set 8x bench press 250 lbs. one set 5x bench press 275 lbs. one set 5x bench press 310 lbs. one set 1x bench press 275 lbs. one set 2x bench press 250 lbs. two set 5x bench press 225 lbs. two set 8x bench press 200 lbs. two set 10x bench press 175 lbs. one set 20x Day # 45 OFF Day # 46 bench press 175 lbs. 200x within 55 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 47 100 Curls 110 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 110 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 48 3 sets of dips 20 each set 3 sets of flys machine using light weights no more than 70 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 75 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 80 lbs 5 lbs more than last week 4 sets of regular bench press using 220 lbs. 3 sets of situps
Day #49 bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 225 lbs. one set 8x bench press 250 lbs. one set 5x bench press 275 lbs. one set 5x bench press 315 lbs. one set 1x bench press 275 lbs. two set 2x bench press 250 lbs. three set 5x bench press 225 lbs. two set 8x bench press 200 lbs. two set 10x bench press 175 lbs. one set 20x
Day # 50 OFF Day # 51 bench press 175 lbs. 200x within 50 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.)
Day # 52 100 Curls 115 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 115 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 53 3 sets of dips 20 each set 3 sets of flys machine using light weights no more than 75 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 80 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 85 lbs 5 lbs more than last week 4 sets of regular bench press using 225 lbs. 3 sets of situps Day #54 bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 250 lbs. one set 6x bench press 275 lbs. one set 5x bench press 300 lbs. one set 2x bench press 320 lbs. one set 1x bench press 275 lbs. two set 3x bench press 250 lbs. three set 5x bench press 225 lbs. two set 8x bench press 200 lbs. two set 10x bench press 175 lbs. one set 20x Day # 55 OFF Day # 56 bench press 175 lbs. 200x within 45 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 57 100 Curls 120 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 120 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 58 3 sets of dips 20 each set 3 sets of flys machine using light weights no more than 80 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 85 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 90 lbs 5 lbs more than last week 4 sets of regular bench press using 230 lbs. 3 sets of situps Day #59 bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 250 lbs. one set 6x bench press 275 lbs. one set 5x bench press 300 lbs. one set 2x bench press 325 lbs. one set 1x bench press 275 lbs. two set 3x bench press 250 lbs. three set 5x bench press 225 lbs. two set 8x bench press 200 lbs. two set 10x bench press 175 lbs. one set 20x Day # 60 OFF Day # 61 bench press 175 lbs. 200x within 45 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 62 100 Curls 125 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 125 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 63 of 400 pounds bench press 3 sets of dips 20 each set 3 sets of flys machine using light weights no more than 85 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 80 lbs 5 lbs more than last week 3 sets of close grip dumbbell bench press using light weights no more than 95 lbs 5 lbs more than last week 4 sets of regular bench press using 235 lbs. 3 sets of situps Day #64 of 400 pounds bench press bench press 175 lbs. one set 15x bench press 200 lbs. one set 12x bench press 250 lbs. one set 6x bench press 275 lbs. one set 5x bench press 300 lbs. one set 2x bench press 330 lbs. one set 1x bench press 300 lbs. two set 2x bench press 275 lbs. two set 3x bench press 250 lbs. three set 6x bench press 200 lbs. two set 12x bench press 175 lbs. one set 20x
Day # 65 OFF of 400 pounds bench press Day # 66 of 400 pounds bench press bench press 175 lbs. 200x within 45 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 67 of 400 pounds bench press 100 Curls 130 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 130 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 68 of 400 pounds bench press 3 sets of dips 20 each set 3 sets of flys machine using light weights no more than 90 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 85 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 100 lbs 5 lbs more than last week 4 sets of regular bench press using 240 lbs. 3 sets of situps Day #69 of 400 pounds bench press bench press 175 lbs. one set 20x bench press 200 lbs. one set 15x bench press 250 lbs. one set 8x bench press 275 lbs. one set 5x bench press 300 lbs. one set 2x bench press 335 lbs. one set 1x bench press 300 lbs. two set 2x bench press 275 lbs. two set 3x bench press 250 lbs. three set 6x bench press 200 lbs. two set 12x bench press 175 lbs. one set 20x Day # 70 OFF of 400 pounds bench press Day # 71 of 400 pounds bench press bench press 175 lbs. 200x within 45 minutes (do this any way you can in ten sets is great or all within 20 sets is fine as well.) Day # 72 of 400 pounds bench press 100 Curls 135 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 Behind the Neck Press 135 lbs. using curl bar or barbell bar (not dumbells) (do this any way you can 10 sets of ten is great, but if you can't 20 sets of 5 is fine as well.) 100 situps any type is fine Day # 73 of 400 pounds bench press 3 sets of dips 25 each set 3 sets of flys machine using light weights no more than 90 lbs or 5 lbs more than last week 3 sets of standing flys using light weights no more than 85 lbs 5 lbs more than last week 3 sets of close grip dumbell bench press using light weights no more than 100 lbs 5 lbs more than last week 4 sets of regular bench press using 245 lbs. 3 sets of situps Day #74 bench press 175 lbs. one set 20x bench press 200 lbs. one set 15x bench press 250 lbs. one set 8x bench press 275 lbs. one set 5x bench press 300 lbs. one set 2x bench press 340 lbs. one set 1x bench press 320 lbs. two set 2x bench press 275 lbs. two set 3x bench press 250 lbs. three set 7x bench press 200 lbs. two set 15x bench press 175 lbs. one set 25x
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