Bench Program

To Calculate One Rep Max or Percentages of One Rep Max

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	Exercise	Sets	Reps	Weight
Week 1	Day 1
	Warm Up	-	-	-
	Bench Press	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	5	5	-
Bench Press	5	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	?
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 2	Day 1
	Warm Up	-	-	-
	Bench Press	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	5	5	-
Bench Press	5	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	?
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 3	Day 1
	Warm Up	-	-	-
	Bench Press	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	4	5	-
Bench Press	4	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 4	Day 1
	Warm Up	-	-	-
	Bench Press	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	4	5	-
Bench Press	4	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 5	Day 1
	Warm Up	-	-	-
	Bench Press	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	3	5	-
Bench Press	3	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 6	Day 1
	Warm Up	-	-	-
	Bench Press	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	3	5	-
Bench Press	3	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

Week 7

OFF (Rest Week)

	Exercise	Sets	Reps	Weight
Week 8	Day 1
	Warm Up	-	-	-
	Bench Press	1	1
	Bench Press 2	2	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	5	5	-
Bench Press	5	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 9	Day 1
	Warm Up	-	-	-
	Bench Press	1	1
	Bench Press	2	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	5	5	-
Bench Press	5	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 10	Day 1
	Warm Up	-	-	-
	Bench Press	1	1
	Bench Press	2	4

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	4	5	-
Bench Press	4	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 11	Day 1
	Warm Up	-	-	-
	Bench Press	1	1
	Bench Press	2	4

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	4	5	-
Bench Press	4	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 12	Day 1
	Warm Up	-	-	-
	Bench Press	1	1
	Bench Press	2	3

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	3	5	-
Bench Press	3	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

	Exercise	Sets	Reps	Weight
Week 13	Day 1
	Warm Up	-	-	-
	Bench Press	1	1
	Bench Press	2	2

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
Med Ball Chest Pass	3	5	-
Bench Press	3	5
*Super set Med Ball and Bench Press

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Tricep	3	10	-
Overhead Press	3	10	-
Row	3	10	-

Week 14

Max Week !!!

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