Warm Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 1RM / Rest 2-4 Minutes

Continue Repeating Doing Three Reps, While Increasing the Weight Until You Hit Your 3 Rep Max.

Accessories

1) Dumbbell Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bent Over Dumbbell Row 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes

* Adjust the Number of Sets Depending on Training Experience.