Ted Arcidi's Bench Press Routine

12 WEEK CYCLE

Weeks 1-3: 3 x 6

Weeks 4-6: 3 x 5

Weeks 7-9: 3 x 3

Weeks 10-11: combine sets of 3 and 2 reps

Week 12: meet day; open with a
bench that you have done for at least 4 reps

Monday

1. Bench Press 3 x 5 /405-420

2. Behind-the-Neck Press 3 x 5 /260-300

3. Lying Tricep Ext. 2 x 6 /340-350

4. Standing Barbell Curls 3 x 6 160-195

5. Lat Pulldowns 3-4 x 10 /240

Thursday

1. Bench Press follow 12-week cycle

2. Behind-the-Neck Press 3 x 6 /225

3. Lying Tricep Ext. 2 x 6 /340-350

4. Standing Barbell Curls 3 x 6 /160-195

5. Lat Pulldowns 3-4 x 10 /240

Saturday

1. Squats your choice of sets and reps

2. Deadlifts your choice of sets and reps

3. Behind-the-neck Press 2 x 3 /335-365

Thursday è do all heavy bench press sets with maximum poundages. Occasionally, do some forced reps.

Rest: 5-6 min between bench press sets and

2-3 min between assistance work sets.

Perform the last heavy workout 10 days before the scheduled meet.

Peak for only 1 or 2 competitions a year.