A 10-week program to increase the bench press
Day 1 — Chest
Day 2 — Legs
Day 3 — Back
Day 4 — Shoulders
Day 5 — Arms
Critical Bench
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A 10-week program to increase the bench press
Day 1 — Chest
Day 2 — Legs
Day 3 — Back
Day 4 — Shoulders
Day 5 — Arms
Flat Bench Press: 115(10) – 145(6) – 155(4) – 170(2)
Incline Bench Press: 95(8) – 115(5) – 135(3)
Dumbbell Fly: 25(8) – 30(8) – 30(8)
Are these percentages of a 1RM?
The numbers on the first lift are proscribed by the program, based on my 1RM. The other two lifts I was experimenting with trying to find how heavy I could go.
Today I did:
Shoulder press 6-4-2: 115-125-135
Seated dumbbell press 8-6-4-4: 30-35-40-45
3×10 barbell shrug: 115-135-155
3×8 dumbbell front raise: 25-25-30
3×8 standing upright dumbbell rows: 30-35-40
Close grip bench press 8-6-4: 115-145-160
Weighted ring dip 3x to failure: 15(10 reps)-15(13)-15(12)
Lying tricep extension 8-6-4: 45-65-65
Straight bar curl 8-6-4: 65-75-80
Alternating DB curl 3×10: 30-35-35
DB preacher curl 3×12: 15-25-30
I realize I’ve gone over to the dark side here. We’ll see if it improves my weakest area, the bench press.
I’m impressed. It takes diligence to hone an area. I can see the necessity, especially if trying to find a balanced, across the board, fitness level. Kudos for your hard work!
Bench and strict shoulder presses are my most challenging areas, due to an apparent weakness there. I may give this a shot…
Bench press 6-4-2: 155-165-175
Incline bench press 8-5-3: 125-135-140 – butt was coming up on these. 🙁
Dumbbell flys 8-8-8: 30-30-30 – last couple reps not good
One set @50% to failure: 18@95lb