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Anonymous File :-(, x)
In general: Buy "Starting Strength" by Rippetoe. http://aasgaardco.com/tacpr/?page_id=110
Workout 3x per week. For your bench: Monday: 45 x 5 x 2 55 x 5 x 1 65 x 3 x 1 75 x 2 x 1 80 x 3 x 5. Do the same thing on Friday. Keep doing it until you can bench 80 for 3 x 5 (15 times). Then add 5 pounds to the last set. etc.
Work out w/ 85 pounds until you can do it for 15 times. Then add 5 more pounds. As you move up the max, move up the weight on the starting warm up sets.
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