Even Stronger Than They Look: Ben White

Big Ben's big bench press routine
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Ben White excelled as a powerlifter specializing in the bench press before he earned his IFBB pro card by winning the 2007 USA Championships. In 2003, he bench-pressed 605 raw in the 275-pound class. This is the ninth-best raw bench press of all time in a 275-or-lighter class.  That same year, he deadlifted 705 raw.

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Equally impressive as White’s one-rep bests are his high-rep barrages. There’s a YouTube video of him bench-pressing 100-pound dumbbells for what seems like all day—a preposterous 50 reps!  White won a pro bodybuilding contest in 2010 but has had little impact since. Even if he never again qualifies for the Olympia, he’ll continue to be one of the lightest men to bench-press 600 or more raw.

BEN WHITES'S BIG BENCH ROUTINE

MONDAY - WORKOUT 1

  • CHEST
    • Bench presses: 4-5 sets of 5-10 reps*
    • Bench presses in power rack: 5 sets of 2-5 reps
    • Speed bench presses: 4 sets of 10 reps
  • SHOULDERS
    • Lateral Raises: 5 sets of 4-8 reps
    • Seated machine presses: 7 sets of 4-8 reps
    • Smith machine presses: 5 sets of 4-8 reps
  • TRICEPS
    • Close-grip bench presses: 4 sets of 10-15 reps
    • Rope pushdowns: 4 sets of 10-15 reps
    • Overhead cable extensions: 4 sets of 8-12 reps

THURSDAY - WORKOUT 2

  • CHEST
    • Board bench presses: 4 sets of 3-5 reps
    • Chain bench presses: 4 sets of 6-10 reps
  • SHOULDERS
    • Lateral Raises: 5 sets of 4-8 reps
    • Seated machine presses: 7 sets of 4-8 reps
    • Smith machine presses: 5 sets of 4-8 reps
  • TRICEPS
    • Close-grip bench presses: 4 sets of 10-15 reps
    • Rope pushdowns: 4 sets of 10-15 reps
    • Overhead cable extensions: 4 sets of 8-12 reps

 

 

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