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    IGIC 6 Week Bench Cycle

    Uploaded by

    vigic
    Bench Program

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    IGIC 6 Week Bench Cycle

    Uploaded by

    vigic
    73 views4 pages
    Bench Program

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    © © All Rights Reserved

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    ODS, PDF, TXT or read online from Scribd

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    Bench Program

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
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    73 views4 pages

    IGIC 6 Week Bench Cycle

    Uploaded by

    vigic
    Bench Program

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    Stats

    Bench Press Max


    85

    Page 1

    Sheet2
    Week 1

    Sets

    Reps

    Percentage Weight

    Volume

    Day 2
    Bench Press
    Pause Bench
    DB Flys
    Pushdowns

    2
    5
    3
    3

    6
    6
    12
    15

    77.50%
    72.50%

    65.875
    61.625

    Day 1
    Bench Press
    Incline DB
    Skullcrusher

    1 ARAMP
    5
    8
    5 15,12,10,8,6

    70.00%

    59.5

    Week 4

    Sets

    Day 2
    Bench Press
    Pause Bench
    DB Flys
    Pushdowns
    Day 1
    Bench Press
    Incline DB
    Skullcrusher

    Reps

    2
    5
    3
    3

    Percentage Weight

    3
    3
    12
    15

    1 ARAMP
    5
    8
    5 15,12,10,8,6

    90.00%
    85.00%

    70.00%

    Page 2

    Week 2

    790.5

    Day 1
    Bench Press
    Incline DB
    Skullcrusher
    Volume

    76.5
    72.25

    59.5

    Day 2
    Bench Press
    Pause Bench
    DB Flys
    Pushdowns

    Week 5

    459

    Day 2
    Bench Press
    Pause Bench
    DB Flys
    Pushdowns
    Day 1
    Bench Press
    Incline DB
    Skullcrusher

    Sheet2
    Sets

    Reps

    2
    5
    3
    3

    5
    5
    12
    15

    1 ARAMP
    5
    5 15,12,10,8,6
    Sets

    Percentage Weight

    5
    1
    1

    80.00%
    70.00%

    68
    59.5

    70.00%

    59.5

    Percentage Weight

    2
    2
    12
    15

    5
    8
    15

    95.00%
    90.00%

    70.00%

    Week 3

    680

    Reps

    2
    5
    1
    1

    Volume

    Volume

    80.75
    76.5

    59.5

    Page 3

    Sets

    Day 2
    Bench Press
    Pause Bench
    DB Flys
    Pushdowns

    2
    5
    3
    3

    Day 1
    Bench Press
    Incline DB
    Skullcrusher

    1
    5
    5

    Week 6

    Sets

    Day 2
    Bench Press

    Day 1
    Bench Press

    Sheet2
    Reps

    Percentage Weight

    4
    4
    12
    15

    ARAMP

    Volume

    85.00%
    80.00%

    72.25
    68

    70.00%

    59.5

    578

    8
    15,12,10,8,6
    Reps

    Percentage Weight

    Volume

    105.00%

    89.25

    70.00%

    59.5

    Page 4

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