This is the Heavy Bench workout from the Bench Press Specialization plan. It trains Chest and Triceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Bench Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Bench Press | 4 × 8 |
 Close-Grip Barbell Bench Press | 4 × 8 |
 Dumbbell Fly | 3 × 10 |
 Cable Tricep Pushdown | 3 × 12 |
 Barbell Skull Crusher | 3 × 12 |
