Find a weight you can bench for a hard triple. Each week, if you hit the weight for a triple on any of the sets, go up 2.5 kg next week. If you can't get the triple on any of the sets, stay at that weight next week and try again. Week 1: 3 x 3 Week 2: 3 x 3 + 2.5 kg Week 3: 4 x 3 + 2.5 kg again Week 4: 4 x 3 + 2.5 kg again Week 5: 5 x 3 + 2.5 kg again Week 6: 5 x 3 + 2.5 kg again After this cycle is up, do some singles to see where you're at. Assistance: Two Two chest, two triceps and some rotator cuff work 5 x 10-15 Dips Incline Dumbbell Close-grip bench Floor Press DB Flys JM Press Pushdowns Skull crushers Face Pulls Band Pull-aparts et