0
day 1, 6 sets of 2 with 240
day 2, 6 sets of 3 with 240
day 3, 6 sets of 4 with 240
day 4, 6 sets of 2 with 240
day 5, 6 sets of 5 with 240
day 6, 6 sets of 2 with 240
day 7, 6 sets of 6 with 240
day 8, 6 sets of 2 with 240
day 9, 5 sets of 5 with 255
day 9, 6 sets of 2 with 240
day 10, 4 sets of 4 with 270
day 11, 6 sets of 2 with 240
day 12, 3 sets of 3 with 285
days 13, 6 sets of 2 with 240
day 14, 2 sets of 2 with 300
(optional)
day 15, 6 sets of 2 with 240
day 16 1 rep with 315
this is called the russian bench routine wait a day between each work out at least
so day 1 would be monday and day 2 is wednessday. the pattern is 6x2 of 80% of your max on "easy days" then you add a rep in each set on successive "Hard days" until 6x6 then you do 85% of your max 5x5 and back to 6x2 and then you do 4x4 of 90% ect. the reason workout 15 and 16 are optional is because i never do them i would stop after 14 and then for the next week or week and a half keep trying for a new max i would not be surprized if you go from 300 lbs to 350 lbs within a few weeks after completeing this routine... after all that is what i did.... good luck
Add your answer:
Earn +20 pts
In this bench press. Bar holder is there To keeep the bar weight?
This bench is not designed for the bench press there is no bar to ssuppot the weights for bench press.
What is Jamal Lewis's bench press?
What's Jamal Lewis's bench press What's Jamal Lewis's bench press
What is a raw bench press?
A raw bench press refers to performing the bench press exercise without the use of supportive gear like bench press shirts or wrist wraps. It involves using only a barbell and weights with no additional equipment to assist in lifting the weight.
How much does bob sanders bench press?
Bob Sanders can bench 332-pound bench press
How much can Roger Federer bench press?
he can bench press 225 Tiger woulds can bench press 190lbs.
How much can Bret hart bench press?
He has been known to bench press 405lbs.
What is the opposite exercise to the bench press?
The opposite exercise to the bench press is the seated row.
How much does Dr Dre bench press?
dr dre has been confirmed to be able to bench press 425 lbs.
What can Bench Press?
you should bench your weight or more
How much can Shaquille O'Neal bench press?
When Shaq was at his peak, he was known to bench press 455lbs.
What is a bench press?
A bench press is a form of exercise which is performed by pressing the mass of a barbell away from one's body while lying on a bench.
Is there a video online for a bench press workout?
Criticalbench.com is an excellent resource for both bench press videos and bench press workouts. They provide plans for people ranging from beginners to experts.
