Weeks 1 – 5

Barbell Bench Press

Use a ‘spotter’for this one. Lie on the bench with your feet flat on floor. Grip the barbell broader than shoulder width and over your mid-chest. Lower the bar until it makes contact with your chest then immediately drive it straight up again.

Barbell Incline Bench Press

You may need a ‘spotter’ to help you with this one. Situate yourself firmly on the incline bench and lie back. Lower the barbell to your midchest, the drive up to the starting position.


After warming up perform one work set to failure, working in the 8–12 repetition range. This means that you must pick a weight that you can do at least 8 reps with but not more than 12. When you can do more than 12 repetitions increase the weight. Do this workout once per week. Exercise tempo 2 seconds to lift 2 seconds lower.

Weeks 6 – 10

Dumbbell Bench Press

Lie flat on the bench, holding the dumbbells just above your shoulders, palms facing your feet. Press the weights straight up until they are over your midchest. Then slowly lower them until your elbows drop below the level of the bench.

Incline Dumbbell Bench Press

Sit on the end of the bench with your feet flat on the floor. Hold the dumbbells at shoulder height. Press them up so they almost touch, but don’t let your amrs lock. Slowly lower to shoulder height.


Use the same method as above.

Weeks 11 – 13

Press Ups

Lie prone on the floor with your hands slightly wider than shoulderwidth. Keeping the body straight, lower body to the ground by bending the arms at the elbows. Raise the body to extended arms. Repeat. For correct body position imagine a straight line running from your head to your ankles.

Dumbbell Flys

Lie flat on the bench with the dumbbells held at a diagonal as shown above. Drive the dumbells up, hold, then lower slowly until you feel a stretch. Do not lower the dumbbells too fast or you risk pulling a muscle.


After a warm up you should perform one set of press ups to failure.
On the Dumbbell fly’s apply the 8–12 rep principle. Do this work out
once per week.

Week 14

Take a complete rest from training

Week 15

Start the cycle all over beginning with Week 1