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Bench Press Routines Bench Press Routines ....by Critical Bench http://www.criticalbench.com/bench-press-workouts.htm This is a raw bench routine...multiply your 1 Rep Max by the Specified Persentage. If anyone desires a custom workout please contact me with your best 1 rep max. daleglenney1@yahoo.com You can do this workout using chains and I have also done theses as floor presses. Week (1) lbs. x 5 reps 76% lbs. x 4 reps 79% lbs. x 3 reps 81% lbs. x 8 reps 70% lbs. x Failure 70% Week (2) lbs. x 5 reps 78% lbs. x 4 reps 81% lbs. x 3 reps 83% lbs. x 8 reps 72% lbs. x Failure 72% Week (3) lbs. x 3 reps 84% lbs. x 2 reps x 2 sets 87% lbs. x 1 rep 91% lbs. x 6 reps x 2 sets 76% lbs. x Failure 76% Week (4) lbs. x 4 reps 82% lbs. x 3 reps 85% lbs. x 2 reps 89% lbs. x 1 rep 93% lbs. x 6 reps 78% lbs. x Failure 78% Week (5) lbs. x 3 reps 85% lbs. x 2 reps x 2 sets 89% lbs. x 1 rep 93% lbs. x 4 reps x 2 sets 78% lbs. x Failure 78% Week (6) lbs. x 3 reps 85% lbs. x 2 reps 91% lbs. x 1 rep 95% lbs. x 1 rep 97% lbs. x 4 reps 84% lbs. x Failure 84% Week (7) lbs. x 4 reps 66% lbs. x 3 reps 75% lbs. x 2 reps 83% lbs. x 1 rep 89% lbs. x 1 rep 94% lbs. x 1 rep 98% lbs. x Max Out Hre...... |
