6 Week Bench Press Program | Workout Plan

To Save: Log in to Google --> File --> Make a Copy | Thanks, liftvault.com 235 Bench 1RM: WEEK 1 Movement Bench Press DAY 1 Reps %1RM Weight RPE 8 3 77.5% 180 - Journal Notes Journal Notes Journal Notes Journal Notes Journal Notes Superset x3 Dumbbell Incline 3 10 - 9 Face Pull 3 30 - 9 Movement DAY 2 Sets Sets Reps %1RM Weight RPE Bench 4 6-8 65% 155 - Overhead Press 3 5 70% 95 Rows 3 8-10 - Sets Reps %1RM Weight RPE 6 3 80.0% 190 - 9 WEEK 2 Movement Bench Press DAY 1 Superset x3 Dumbbell Incline 3 10 - 9 Face Pull 3 30 - 9 Movement DAY 2 Sets Reps %1RM Weight RPE Bench 3 5 70% 165 - Overhead Press 4 5 70% 95 Rows 3 8-10 - Sets Reps %1RM Weight RPE 5 3 82.5% 195 - 9 WEEK 3 Movement Bench Press DAY 1 Superset x3 DAY 1 Dumbbell Incline 3 10 - 8 Face Pull 3 30 - 8 Movement DAY 2 Sets Reps %1RM Weight RPE Bench 4 6-8 72.5% 170 - Overhead Press 5 5 70% 95 Rows 3 8-10 - Sets Reps %1RM Weight RPE 5 3 85% 200 - Journal Notes Journal Notes Journal Notes Journal Notes Journal Notes 8 WEEK 4 Movement Bench Press DAY 1 Superset x3 Dumbbell Incline 3 10 - 8 Face Pull 3 30 - 8 Movement DAY 2 Sets Reps %1RM Weight RPE Bench 4 5 75% 175 - Overhead Press 3 5 77.5%% 105 Rows 3 8-10 - Sets Reps %1RM Weight RPE 5 2 87.5% 205 - 8 WEEK 5 Movement Bench Press DAY 1 Superset x3 Dumbbell Incline 3 10 - 7 Face Pull 3 30 - 7 Movement DAY 2 Sets Reps %1RM Weight RPE Bench 3 3-5 77.5% 180 - Overhead Press 4 5 72.5% 105 Rows 3 8-10 - WEEK 6 7 Movement DAY 1 Sets Reps %1RM Weight RPE Bench Press 1 2 90% 210 - Bench Press 1 1 95% 225 - Notes Journal Notes Journal Notes Superset x3 Dumbbell Incline 3 10 - 7 Face Pull 3 30 - 7 Movement DAY 2 Journal Sets Reps %1RM Weight RPE Bench 3 5 60.0% 140 - Rows 3 8-10 - 7 WEEK 7 - Test Movement DAY 1 Sets Reps %1RM Weight RPE Bench Press 1 1 90% 210 - Bench Press 1 1 95% 225 - Bench Press 1 1 100% 235 -

6 Week Bench Press Program | Workout Plan

Products

Support

6 Week Bench Press Program | Workout Plan

Add this document to collection(s)

Add this document to saved

Suggest us how to improve StudyLib