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  • 6week Training For Bench

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    Ryan Pan
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    6week training for bench

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    6week training for bench

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    6week training for bench

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    54 views2 pages

    6week Training For Bench

    Uploaded by

    Ryan Pan
    6week training for bench

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    The WeighTrainer

    The 6 Week Power Bench Press Program


    Enter your current 1RM Bench Press:

    250

    Projected new 1RM Bench Press:

    266

    1@
    1@
    1@
    1@
    4@

    Week 1: A
    113
    x 10
    163
    x5
    188
    x3
    213
    x2
    238
    x1

    Week 2: A
    1@
    113
    x 10
    1@
    163
    x5
    3@
    188
    x5

    1@
    1@
    1@
    3@

    Week 1: B
    113
    x 10
    163
    x5
    188
    x3
    213
    x3

    1@
    1@
    1@
    1@
    4@

    Week 2: B
    115
    x 10
    166
    x5
    191
    x3
    217
    x2
    242
    x1

    1@
    1@
    1@
    3@

    Week 3: A
    115
    x 10
    166
    x5
    191
    x3
    217
    x3

    1@
    1@
    3@

    Week 3: B
    115
    x 10
    166
    x5
    191
    x5

    1@
    1@
    1@
    1@
    4@

    Week 4: A
    117
    x 10
    169
    x5
    195
    x3
    221
    x2
    247
    x1

    1@
    1@
    1@
    3@

    Week 4: B
    117
    x 10
    169
    x5
    195
    x3
    221
    x3

    1@
    1@
    3@

    Week 5: A
    117
    x 10
    169
    x5
    195
    x5

    1@
    1@
    1@
    1@
    4@

    Week 5: B
    119
    x 10
    172
    x5
    199
    x3
    225
    x2
    252
    x1

    1@
    1@
    1@
    3@

    Week 6: A
    119
    x 10
    172
    x5
    199
    x3
    225
    x3

    1@
    1@
    3@

    Week 6: B
    119
    x 10
    172
    x5
    199
    x5

    1@
    1@
    1@
    1@
    1@
    1@

    Week 7: A
    120
    x 10
    173
    x5
    199
    x3
    226
    x2
    253
    x1
    266
    x1

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