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6week Bench PDF
6week Bench PDF
6week Bench PDF
WEEK 1
Movement Sets Reps %1RM RPE
Bench Press 8 3 77.5% -
DAY 1
Superset x3
Dumbbell Incline 3 10 - 9
Face Pull 3 30 - 9
WEEK 2
Movement Sets Reps %1RM RPE
Bench Press 6 3 80.0% -
DAY 1
Superset x3
Dumbbell Incline 3 10 - 9
Face Pull 3 30 - 9
WEEK 3
Movement Sets Reps %1RM RPE
Bench Press 5 3 82.5% -
DAY 1
Superset x3
Dumbbell Incline 3 10 - 8
Face Pull 3 30 - 8
WEEK 4
Movement Sets Reps %1RM RPE
Bench Press 5 3 85% -
DAY 1
Superset x3
Dumbbell Incline 3 10 - 8
Face Pull 3 30 - 8
WEEK 5
Movement Sets Reps %1RM RPE
Bench Press 5 2 87.5% -
DAY 1
Superset x3
Dumbbell Incline 3 10 - 7
Face Pull 3 30 - 7
WEEK 6
Movement Sets Reps %1RM RPE
Bench Press 1 2 90% -
DAY 1
DAY 2
Rows 3 8-10 - 7
WEEK 7 - Test
Movement Sets Reps %1RM RPE
Bench Press 1 1 90% -
DAY 1
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