VEGRUNNER Posted January 15, 2012 Share Posted January 15, 2012 I am currently training for the 5k pump and run at the arnold fitness classic in March. Below is my current training program. I was wondering if there are any exercises I should add or change to help improve my bench press. My goals for this year are to bench my bodywieght 20 times and break 20 minutes in the 5k. I am also concerned about overtraining (mucsles have been sore for more then 2 days lately) and was wondering if I should shorten my workouts or take more days off (I am 35 years old). For the bench press portion for the workout I am integrated the following workout into my routine (http://www.menshealth.com/fitness/workout-plans-4). SUNDAY SETS REPS DEADLIFTS 3 sets 8 reps DUMBELL ROWS 3 sets 8 reps DUMBELL SHOULDER PRESS 3 sets 8 reps PULLUPS 3 sets 8 reps CRUNCHS 3 sets 15-20 reps 5 MIN WARMUP AND COOLDOWN ON TREADMILL MONDAY RUN 3-5 MILES TUESDAY SETS REPS BENCH PRESS 3-5 sets variesINCLINE BENCH 3 sets 8 reps PUSH UP HOLDS 2 sets 20 SECONDS FLYS 3 sets 8 reps CRUNCHS 3 sets 15-20 reps 5 MIN WARMUP AND COOLDOWN ON TREADMILL WEDNSDAY RUN 2-4 MILES THURSDAY SETS REPS SQUATS 3 sets 8 reps GOOD MORNINGS 3 sets 10 reps LEG EXTENSION 3 sets 8 reps LEG CURL 2 sets 8 reps CALVE RAISES 2 sets 12 reps CRUNCHS 3 sets 15-20 reps5 MIN WARMUP AND COOLDOWN ON TREADMILL FRIDAY RUN 2 MILES SATURDAY SETS REPS BENCH PRESS 3 sets VARIES SKULLS CRUSHERS 3 sets 8 reps CLOSE GRIP BENCH 3 sets 10 reps TRICEP EXTENSION (DUMBELL) 3 sets 8 reps BARBELL CURL 3 sets 8 reps CRUNCHS 3 15-20 5 MIN WARMUP AND COOLDOWN ON TREADMILL SUNDAYRUN SPEED WORKOUT1 MILE WARMUP6X400M SPRINTS1 MILE COOLDOWN MONDAYOFF Link to comment Share on other sites More sharing options...
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