Bench Press

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

1RM

W#
1

11

13

185

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

Monday
Sets
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

10

12

14

Friday
Sets
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

through the cycle

Monday: Chest, Shoulders, Triceps

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