1. Test your 1RM
2. Start 15kg lighter than your 1RM
3. Do 6 sets of 3 reps
4. As long as you manage all the repetitions increase the weight by 2.5 kg each week
5. Take 3 minutes rest between each set
The goal is to do the reps at your 1RM in the course of 6 weeks. This is a lofty goal, but Mendelson says that if you set your mind to it, and eat accordingly you will make it.
After the bench press yo do the dumbbell press on a low incline bench (10-20 °) for 3 sets of 6 reps
