To Save Your Own Copy: File --> Make a Copy | Click here for step by step instructions

1 Rep Max Rounding (5 = lb, 2.5 = kg)

Bench Press 100 5

6 Week Russian Bench Press Program

Monday Wednesday Friday
Week Sets Reps Weight Sets Reps Weight Sets
1 6 2 80 6 3 80 6
2 6 4 80 6 2 80 6
3 6 2 80 6 6 80 6
4 5 5 85 6 2 80 4
5 6 2 80 3 3 90 6
6 2 2 100 6 2 80 2
ss Program
Friday
Reps Weight
2 80
5 80
2 80
4 90
2 80
1 105