Strength/Mass Routine 3 Days a week (with focus on pressing)

[Jayo82]

Hi there,
i wanted to get better at bench pressing but still get stronger everywhere else. I tried some stuff and in the end, i came up with this routine:

Workout 1:
Bench Press Rest Pause (10x1 rep)
Squat 5x5
Pause Bench Press 1x10
Kroc Rows 1x20-40

Workout 2:
Military Press 3x5
Deadlift 3x5 or 5x3
Close grip bench press 3x10
Chinups 3 - 5 sets

Workout 3:
Squat 5x5
Bench Press 5x5
Front Squat 3x10
Rows 3x10

[rsd147]

What about doing Madcow strength routine

[Jayo82]

What about doing Madcow strength routine

I did that and with this routine my progress is better.

[Quadsbrahh]

Hi there,
i wanted to get better at bench pressing but still get stronger everywhere else. I tried some stuff and in the end, i came up with this routine:

Workout 1:
Bench Press Rest Pause (10x1 rep)
Squat 5x5
Pause Bench Press 1x10
Kroc Rows 1x20-40

Workout 2:
Military Press 3x5
Deadlift 3x5 or 5x3
Close grip bench press 3x10
Chinups 3 - 5 sets

Workout 3:
Squat 5x5
Bench Press 5x5
Front Squat 3x10
Rows 3x10

Enjoy having hunched over shoulders.