tirsdag 12. mars 2013

Muscle & Strength - 8 Week Bench Press Program


Week 1
Workout A
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
60% of 1RM 1 3
65% of 1RM 4 Max Reps
Workout B
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
60% of 1RM 1 3
70% of 1RM 4 Max Reps
Week 2
Workout A
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
60% of 1RM 1 3
70% of 1RM 4 Max Reps
Workout B
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 4 Max Reps
Week 3
Workout A
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 4 Max Reps
Workout B
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
80% of 1RM 4 Max Reps
Week 4
Workout A
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
80% of 1RM 4 Max Reps
Workout B
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 1 1
85% of 1RM 3 Max Reps
Week 5
Workout A
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 1 1
85% of 1RM 3 Max Reps
Workout B
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 1 1
85% of 1RM 1 1
90% of 1RM 2 Max Reps
80% of 1RM 1 Max Reps
Week 6
Workout A
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 1 1
85% of 1RM 1 1
90% of 1RM 2 Max Reps
80% of 1RM 1 Max Reps
Workout B
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 1 1
85% of 1RM 1 1
95% of 1RM 2 Max Reps
80% of 1RM 1 Max Reps
Week 7
Workout A
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 1 1
85% of 1RM 1 1
95% of 1RM 2 Max Reps
80% of 1RM 1 Max Reps
Workout B
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 1 1
85% of 1RM 1 1
92.5% of 1RM 1 1
100% of 1RM 1 Max Reps
80% of 1RM 1 Max Reps

Week 8
Workout A
Exercise Sets Reps
***NO WORKOUT - REST***
Workout B
Exercise Sets Reps
Bar 1 10
35% of 1RM 1 10
45% of 1RM 1 5
55% of 1RM 1 3
65% of 1RM 1 3
75% of 1RM 1 1
85% of 1RM 1 1
95% of 1RM 1 1
105% of 1RM (If you make this, try 107.5%) 1 1
107.5% of 1RM (If you make this, try 110%) 1 1
110% of 1RM 1 1

Source: 8 Week Bench Press Builder  
kl.