Bench program
Week 1
Bench warm up
Bar x15
135x5
145x4
185x3
205x2
Day 1 upper
Bench 4x6 72.5%
225
225
225
225
Pull up 3x8
ECCENTRIC-ACCENTUATED barbell incline press 2x8
155
155
Smith machine Pendlay row 3x10
Dip 2x10
Skull crusher 2x8
Hammer curl 2x10
Ab crunch 3x12