Week 1:
bench Press
70% x5
75% x4
80% x3
85% x2
90% x1
2-board press
Same weight as last set of bench press x 3 sets x as many reps as you can
Incline Bench 10,8,6,4,10
Triceps exercise 12,10,8,6,12
Week 2:
bench Press
72.5% x5
77.5% x4
82.5% x3
87.5% x2
92.5% x1
2-board press
Same weight as last set of bench press x 3 sets x as many reps as you can
Incline Bench 10,8,6,4,10
Triceps exercise 12,10,8,6,12
Week 3:
bench Press
75% x5
80% x4
85% x3
90% x2
95% x1
2-board press
Same weight as last set of bench press x 3 sets x as many reps as you can
Incline Bench 10,8,6,4,10
Triceps exercise 12,10,8,6,12
Week 4:
bench Press
70% x5
75% x4
80% x3, 3.3
Incline Bench 8,6,4
Triceps exercise 10,8,6
Week 5:
bench Press
NEW PR!
