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 190 2.5

6 Week Russian Bench Press Program

Monday Wednesday Friday
Week Sets Reps Weight Sets Reps Weight Sets Reps
1 6 2 152.5 6 3 152.5 6 2
2 6 4 152.5 6 2 152.5 6 5
3 6 2 152.5 6 6 152.5 6 2
4 5 5 162.5 6 2 152.5 4 4
5 6 2 152.5 3 3 170 6 2
6 2 2 190 6 2 152.5 2 1
rogram
Friday
Weight
152.5
152.5
152.5
170
152.5
200