fredag 30. desember 2011

Program for the bench press from Ed Coan

This program is designed for a lifter who wants to reach a 140kg bench.


Week 185kg10 reps2 sets
Week 285kg10 reps2 sets
Week 390kg8 reps2 sets
Week 495kg8 reps2 sets
Week 5100kg5 reps2 sets
Week 6105kg5 reps2 sets
Week 7110kg5 reps2 sets
Week 8115kg3 reps2 sets
Week 9120kg3 reps2 sets
Week 10125kg2 reps2 sets
Week 1185kg10 reps2 sets
Week 12140kg1 rep1 set