Thursday, November 22, 2012

Will Smith's Bench Press Pyramid Routine

So you want a massive chest like Big Willy? Well, you can either hire Darrell Foster or read Men's Health.

Here's the pyramid used to get ready for I, Robot.

He did either flat or incline bench presses once a week.

Warm up with three sets of 10 repetitions, increasing the weight with each set, but staying below 70 percent of your one-rep max.

Smith did 135, 185, and 225

Do up to six sets of one repetition. Begin with a weight that's at least 80 percent of your one-rep max. Progress by small--5 percent or less--increments.

Smith did 315, 335, 355, 365, 375, and 385.

Reverse the path until you're back to the weight you used for your first one-rep set.

To thoroughly exhaust the pectorals, Smith would finish by bench-pressing 315 pounds for two sets of five reps, then finally lifting 135 until failure.


Celebrity Muscle - Will Smith