Monday Tuesday Wednesday Friday

Regular Grip Press DB Bench Press

2-board Bench
Week #1 245 x 3 x 6 40 x 6 45 x 5 50 x 2 x 2 55 x 2 100 x 10 x 3 35 x 3 x 8 40 x 5 x 3 40 x 12
Week #2 260 x 3 x 5 40 x 5 45 x 5 55 x 4 x 2 55 x 2 100 x 12 x 3 40 x 3 x 7 55 x 1 x 2 40 x 5 x 3 40 x 10
Week #3 275 x 2 x 5 45 x 6 50 x 3 x 2 55 x 2 x 2 55 x 2 60 x 2 105 x 10 x 3 40 x 3 x 6 45 x 5 x 3 40 x 10
Week #4 285 x 2 x 4 40 x 6 45 x 5 55 x 2 x 2 55 x 2 105 x 12 x 3 45 x 3 x 5 55 x 1 x 2 40 x 5 x 3 40 x 8
Week #5 255 x 3 x 6 45 x 6 50 x 3 55 x 2 60 x 2 105 x 10 x 3 45 x 3 x 8 45 x 5 x 3 40 x 12
Week #6 270 x 3 x 5 45 x 5 55 x 3 60 x 2 60 x 1 65 x 1 105 x 12 x 3 50 x 3 x 7 60 x 1 x 2 45 x 5 x 3 40 x 10
Week #7 285 x 2 x 5 40 x 6 45 x 5 55 x 2 x 2 55 x 2 110 x 10 x 3 50 x 3 x 6 40 x 5 x 3 40 x 10
Week #8 295 x 2 x 4 45 x 5 50 x 5 55 x 4 x 2 60 x 2 110 x 12 x 3 55 x 3 x 5 60 x 1 x 2 45 x 5 x 3 40 x 8