Need full plan for strength and power in the bench press, not size strength.
Exercises: Day 1 Chest and Shoulders PYRAMID UP YOUR WEIGHT AS YOU DO EACH ADDITIONAL SET UNTIL YOU FAIL! Bench Press Machine Flies Dumbbell Press Dumbbell Flies Front and side Delt Raises Delt Row Day 2 Back Lat Pull Down Lat Dumbbell Raise Belt Over Row Hyper Extensions Day 3 Arms Dumbbell Hammer Curls Dumbbell Concentration Curls EZ Curl Bar Curls Triceps Pull Down Dumbbell Triceps Extension ( laying on bench) Skullcrusher Extension ( On bench ) Day 4 Legs Leg Extension Leg Press Leg Curl Calf Raises Squats Do ABS EVERY day Days 5,6,7 chill out and eat right{EXCEPT CARDIO on 5,6} ( and do ABS) Each exercise 4 sets of 10 reps TO FAILURE ( 10th is VERY hard to get up) Cardio= moderate intensity 30min 5 times a week Food- Protein= Tuna, pork, poultry, lean beef, mushrooms, cottage cheese, eggs, beans Carbs= potatoes, pasta...etc Hope this Helps
