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Bench Press Tips and
Progressive Workout Chart

By Fig

Here is a simple bench press program. I wrote it on my spare time. I have not included any estimated max because I donít believe in that crap. If you must figure it out, then just add 30 pounds to your 4 rep max. That would be a good estimate. Theses are workouts and not strength testing sessions. The first 2-3 sets are warm ups. The last three sets should be pretty hard to do. You will use 1 minute rest in between the warm ups and 3 minutes between the hard sets. The numbers (#1-42) DO NOT represent weeks. Just keep doing the workout you are on until you can finish it like it is on the chart. This chart starts with one who benches lets say in week #1 215 and ends with a 430 bench. I decided not to go any higher on the scale because if you can bench 430, you donít need my help. Like damn!!! Notice that the sets change and so do the weights. Sometimes the third or forth set may be a lower weight. That way it helps you to increase your last setís weight. Hope you enjoy it.

#1 #2 #3 #4 #5 #6

100x10 100x10 100x10 100x10 115x10 115x10

110x10 100x10 110x10 115x10 120x10 120x10

125x8 125x8 135x8 145x8 150x8 155x8

155x6 165x6 170x6 175x6 185x6 185x6

175x4 185x4 190x4 195x4 200x4 210x4

#7 #8 #9 #10 #11 #12

120x10 120x10 125x10 130x10 130x10 135x10

120x10 120x10 130x10 135x10 135x10 135x10

165x8 175x8 175x8 185x8 155x8 165x8

195x6 205x6 215x6 205x6 225x6 230x6

210x4 225x4 230x4 235x4 245x4 255x4

#13 #14 #15 #16 #17 #18

135x10 135x10 135x10 135x10 135x10 135x10

135x10 135x10 135x10 135x10 135x10 135x10

185x8 195x8 205x8 215x8 225x8 225x8

235x6 245x6 245x6 250x6 250x6 255x6

260x4 260x4 270x4 270x4 280x4 285x4

#19 #20 #21 #22 #23 #24

135x10 135x10 135x10 135x10 135x10 135x10

135x10 135x10 135x10 135x10 135x10 135x10

225x8 225x8 225x8 225x8 225x8 225x10

260x6 265x6 270x6 275x6 275x6 285x6

290x4 295x4 300x4 310x4 315x4 320x4

#25 #26 #27 #28 #29 #30

135x10 135x10 135x10 135x10 135x10 135x10

135x10 135x10 135x10 135x10 135x10 135x10

225x10 225x10 225x10 225x10 225x10 225x10

260x8 260x8 245x8 245x8 275x8 295x8

290x6 295x6 315x6 315x8 325x6 330x6

325x4 325x4 335x4 345x6 355x6 360x4

#31 #32 #33 #34 #35 #36

135x10 135x10 135x10 135x10 135x10 135x10

135x10 135x10 135x10 135x10 135x10 135x10

225x10 225x10 225x10 225x10 225x10 225x10

295x8 295x8 315x8 315x8 315x8 320x8

325x6 330x6 340x6 345x6 350x6 355x6

365x4 370x4 365x4 370x4 375x4 380x4

#37 #38 #39 #40 #41 #42

135x10 135x10 135x10 135x10 135x10 135x10

135x10 135x10 135x10 135x10 135x10 135x10

225x10 225x10 225x10 225x10 225x10 225x10

325x8 335x8 335x8 335x8 340x8 345x8

360x6 365x6 365x6 370x6 375x6 380x6

385x4 385x4 395x4 400x4 400x4 405x4

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