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  • Smolov JR Bench

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    landis haynes
    18 views2 pages
    This training program outlines a 3-week bench press cycle with increasing weights over the weeks. Each week includes bench work on Mondays, Tuesdays and Wednesdays with more sets and reps at lighter weights on Mondays and heavier weights on Wednesdays. Accessory exercises are performed Thursday through Sunday with bench tests on Sundays aiming to increase weight each week. Legs, push, pull and legs are also included in the weekly routine.

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    Smolov Jr Bench

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    This training program outlines a 3-week bench press cycle with increasing weights over the weeks. Each week includes bench work on Mondays, Tuesdays and Wednesdays with more sets and reps at lighter weights on Mondays and heavier weights on Wednesdays. Accessory exercises are performed Thursday through Sunday with bench tests on Sundays aiming to increase weight each week. Legs, push, pull and legs are also included in the weekly routine.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    18 views2 pages

    Smolov JR Bench

    Uploaded by

    landis haynes
    This training program outlines a 3-week bench press cycle with increasing weights over the weeks. Each week includes bench work on Mondays, Tuesdays and Wednesdays with more sets and reps at lighter weights on Mondays and heavier weights on Wednesdays. Accessory exercises are performed Thursday through Sunday with bench tests on Sundays aiming to increase weight each week. Legs, push, pull and legs are also included in the weekly routine.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Monday Tuesday Wenesday

    Week 1 :Bench Phase 6x6 185.5 7x5 198.75


    in

    Week 2: Bench Base 6x6 195.5 7x5 208.75


    cycle

    Week 3: Bench intense 6x6 200.5 7x5 213.75


    cycle

    Accessories Push Recover Pull


    Thursday Friday Saturday Sunday Bench
    8x4 212 10x3 225.25 265

    8x4 222 10x3 235.25

    8x4 227 10x3 240.25

    Legs Push Pull Legs

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