Chris Confessore's Power and Bulk Routines

( This guy bench pressed 741 pounds at a bodyweight of 236!!!)

4 Days/Week Routine

Monday: Bench Press- warm-up to 3 sets of 5 reps- one drop set of 10 reps Incline Dumbbell Presses- warm-up to 3 sets of 6 reps- one drop set of 10 reps Dumbbell Flyes- 4 sets of 6-8 reps Straight Barbell Curls- 3 sets of 6-8 reps E-Z Bar Curls- 3 sets of 6-8 reps Alternate Seated Dumbbell Curls- 3 sets of 6-8 reps

Tuesday:

1. Squats- warmup to 3 sets of 6 reps- one drop set of 10 reps
   
   
2. Leg Presses- 3 sets of 6-8 reps
   
   
3. Leg Extensions- 3 sets of 6-8 reps
   
   
4. Lying Hamstring Curls- 3 sets of 6-8 reps
   
   

Thursday:

1. Close Grip Bench Press- warmup to 3 sets of 5 reps

2. Seated Dumbbell Military Press- warmup to 3 sets of 6-8 reps

3. Triceps Pushdowns- warmup to 3 sets of 6-8 reps

4. Reverse Grip Pushdowns- 3 sets of 6-8 reps

5. Lateral (side) Dumbbell Raises- 3 sets of 6-8 reps

Friday:

1. Deadlifts ( Conventional or Sumo Style)- warmup to 3 sets of 5 reps

2. Seated Cable Rows- warmup to 3 sets of 6-8 reps

3. Lat Pulldowns to the Front- 3 sets of 6-8 reps

4. One Arm Dumbbell Rows- 3 sets of 6-8 reps

5. Close Grip Lat Pulldowns- 3 sets of 8-10 reps

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