New to bench press

A

AllenB4

0
I just got a bench press with 300lbs worth of weights and a bar for the seat to incline or decline it. I want to start working out on this thing but i have no idea what i should do, how often i should do it, and how long i should do it each time.

I was messin around with it and determined i can bench 195lbs. I'm 17 i weigh 242lbs and am 6'4 and i have alittle bit of a gut i want to get rid of while im at it. Most foods dont taste good to me so eating right has never really been an option for me and i dont eat alot, it's just most the stuff i eat is high in calories. I do my best to keep that in check. What im trying to say is i have to work it off instead of...eat less it off.

Can you guys help me work out a routine?
 
Is all you want to do benching? I would recommend a more balanced workout. Here instead of me typing you out a big old thing... go to this website... This is the best website ive ever been to. Check the Forum there as well in the upper right and you can find information in absolutely anything. For basics tho to just bench do it every three days and eat as much protien as possible in between. Do 3 sets of 4-6 reps at whatever weight is just possible Stick with that weight until you can do 3 sets of 12 reps then bump up the weight so you can just do 4-6 again. Dont forget to warmup. I would also recomend doing incline and decline bench for more of your peck to be worked. 3 sets of each in one workout is fine. Heres my workout routine.

Monday – BACK & BICEPS
Close grip pull-downs – 3 sets
Wide Grip Chin ups – 3 sets
Seated Row – 3 sets
Dumbbell curls – 3 sets (Bicep)
Cable Curls – 3 sets (Bicep)
Abs (abs)

Tuesday – CHEST & TRICEPS & SHOULDERS
Bench – 3 sets (peck, tricep)
Incline Bench – 3 sets (peck, tricep)
Dips – 3 sets (Peck, tricep)
Seated Overhead Dumbbell press – 3 sets (shoulder)
Reverse Rows – 3 sets (shoulder)
Rope triceps Press Downs – 3 sets (tricep)

Wednesday – TRAPS & FOREARMS & JUMPERS
Outside DB Shrugs – 3 sets (trap)
Calf Machine Shrugs – 3 sets (trap)
Reverse Curls – 3 sets (forearms)
I need another forearm one
Squats – 6 sets (jumping muscles)
Abs

Thursday – BACK & BICEPS
Close grip pull-downs – 3 sets
Wide Grip Chin ups – 3 sets
Seated Row – 3 sets
Dumbbell curls – 3
Cable Curls - 3

Friday - CHEST & TRICEPS & SHOULDERS
Bench – 3 sets
Incline Bench – 3 sets
Decline Bench – 2 sets
Close Grip Bench – 3 sets
Seated Dumbbell press – 3
Reverse Rows – 3 sets
Abs
 
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