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    Ufpwrlifter Bench Press Programme: Current 1Rm: 325 Round Weight To Nearest: 5 Monday Wednesday

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    Caleb Epifanio
    This bench press program outlines a 4 week plan with increasing weights on Monday, Wednesday and Friday. It starts with warm up sets of 10 reps at 105lbs and 180lbs, followed by working sets of 5 reps increasing from 255lbs to 295lbs. Reps and weights gradually decrease on the final sets. Fridays follow a lighter scheme. Accessory exercises of tricep extensions and pull ups are also prescribed 3 times per week. The minimum time before testing a new 1RM is 4 days rest after completing the 4 week program.

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    Ufpwrlifter Bench Press Programme: Current 1Rm: 325 Round Weight To Nearest: 5 Monday Wednesday

    Uploaded by

    Caleb Epifanio
    117 views2 pages
    This bench press program outlines a 4 week plan with increasing weights on Monday, Wednesday and Friday. It starts with warm up sets of 10 reps at 105lbs and 180lbs, followed by working sets of 5 reps increasing from 255lbs to 295lbs. Reps and weights gradually decrease on the final sets. Fridays follow a lighter scheme. Accessory exercises of tricep extensions and pull ups are also prescribed 3 times per week. The minimum time before testing a new 1RM is 4 days rest after completing the 4 week program.

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    Ufpwrlifter Bench Press Program

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    This bench press program outlines a 4 week plan with increasing weights on Monday, Wednesday and Friday. It starts with warm up sets of 10 reps at 105lbs and 180lbs, followed by working sets of 5 reps increasing from 255lbs to 295lbs. Reps and weights gradually decrease on the final sets. Fridays follow a lighter scheme. Accessory exercises of tricep extensions and pull ups are also prescribed 3 times per week. The minimum time before testing a new 1RM is 4 days rest after completing the 4 week program.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    117 views2 pages

    Ufpwrlifter Bench Press Programme: Current 1Rm: 325 Round Weight To Nearest: 5 Monday Wednesday

    Uploaded by

    Caleb Epifanio
    This bench press program outlines a 4 week plan with increasing weights on Monday, Wednesday and Friday. It starts with warm up sets of 10 reps at 105lbs and 180lbs, followed by working sets of 5 reps increasing from 255lbs to 295lbs. Reps and weights gradually decrease on the final sets. Fridays follow a lighter scheme. Accessory exercises of tricep extensions and pull ups are also prescribed 3 times per week. The minimum time before testing a new 1RM is 4 days rest after completing the 4 week program.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
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    UFpwrLifter Bench Press Progr

    Current 1RM: 325 Round weight to nearest: 5

    Monday Wednesday
    10 reps (warm up) 105 10 reps (warm up) 105
    10 reps (warm up) 180 10 reps (warm up) 180
    5 reps 255 5 reps 255
    3 reps 280 3 reps 280
    1 rep 295 1 rep 295
    1 rep 310 1 rep 310
    1 rep 295 1 rep 295
    1 rep 295 1 rep 295
    3 reps 280 3 reps 280
    5 reps 255 5 reps 255

    *Fridays are tougher usually due to end of work week and 3rd bench day of week. If you can't repeat M/W, then use this lighter scheme that d
    *If you do happen to find the strength to repeat the M/W session, definitely do so as you have the whole weekend to rest and you will feel lik

    Stick to program for a minimum of four weeks before testing your new 1RM. Ensure you have rested at least four days before testing your 1R
    er Bench Press Programme

    Friday*
    10 reps (warm up) 105
    10 reps (warm up) 180
    5 reps 255
    3 reps 280 Accessories (M/W/F)
    1 rep 295 Overhead Tricep Rope Extension 3 x 12-15
    1 rep 295 Bodyweight Pull-Up 3 x 12-15
    1 rep 295
    2 reps 280
    4 reps 255
    3 reps 255

    hen use this lighter scheme that doesn't hit 96%.


    ekend to rest and you will feel like superman come Monday's session.

    t four days before testing your 1RM.

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