Bench Press

Tip: Type your RM lower for 5-10 pounds, to succesfully finish the program

1RM

185

There is failure test, so if you are stronger/weaker adjust your RM through the cycle

W# 1

Sets

11

13

Monday Reps 1 2 2 1 2 2 1 2 1 F/ 2 2 2 F/ 2 2 1 F/ 2 2 1 F/ 1 2 2

6 5 4 6 5 4 6 5 __ 5 3 __ 5 3 __ 5 3 __ 5 3 2

Weight 140 150 150 140 150 155 150 155 165 155 175 175 165 185 185 175 185 195 185 205 215

W# 2

Sets

10

12

14

Friday Reps 2 2 1 2 2 2 2 2 2 2 2 1 2 2 1 2 2 1 1 1 1

3 2 N 3 2 N 3 2 N 3 1 N 3 2 1 3 2 1 3 2 1

Weight 155 165 185 165 175 195 165 185 205 175 195 215 185 205 205 185 205 215 195 215 220

Explanations: F - Do set to failure, if you can't lift more than 2 times, drop 1RM by 5Lb, if you can lift it 2-4 times, continue with current 1RM and if you can lift it more than 4 times increase your 1RM by 5Lb N - Negative rep

Monday: Chest, Shoulders, Triceps Tuesday: Rest Wednesday: Back, Biceps Thurday: Rest Friday: Chest, Shoulders, Triceps Saturday: Legs, Back Sunday: Rest