Thread: Bench Press Program
10-04-2004, 10:45 PM #1Junior Member
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- Jun 2004
Bench Press Program
I am looking for a bench press program to increase my strength. I am going to work chest twice a week. Once doing flat bench as my main exercise and the other with incline as my main exercise. Of course with atleast 72 hours of rest between them. I need rep schemes for a few weeks or something to increase strength. What you got?
10-05-2004, 09:14 AM #2
Train with >85% of 1RM and <6 reps.
10-05-2004, 10:07 AM #3
8 down to 4... heavy as u can go
10-05-2004, 12:32 PM #4
a basic program that really works for me is as follows:
1.find your one rep max. as an example we'll use 300
your sets would look like this
i normally go through this routine until i can do it all without a spotter. then the following week i would increase the routine by ten pounds.
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