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This is what I refer to as the king of the hill workout.  I use this as my main bench press workout.  I like to do this workout three times a week idealy, but sometimes only twice a week.  It is getting more difficult to pull off right now because I am currently losing weight to get into the 242 weight class.

Set #1- 135x40 Set #2- 225x20 Set #3- 315x10 Set #4- 405x5 I usually follow this up with a similiar patterned curl workout, along with shrugs.  I also only do 4 sets for each of these exercises.  I give myself 20-40 minutes to complete the bench press and only 20 minutes for the other two exercises.  I try not to stay in the weightroom more than an hour.