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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 don’t 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 don’t 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 set’s 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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