Mdisbrow’s 10 week bench program

Mdisbrow’s 10 week bench program. % of actual 1RM.

Week 1:

Day 1: – BP: 5×3 @ 80%, 3×3 @ 81.5%, 2×2 @ 83% – Floor press: 5×5 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25 Day 2: – BP: 5×5 @ 75 – Incline BP: 5×8 – Flat DB BP: 5×15 – Incline DB BP: 5×10 – Close-grip BP: 3×8 – SKull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Week 2:

Day 1: – BP: 5×3 @ 81.5%, 3×3 @ 83%, 2×2 @ 84.5% – Slingshot: 5×5 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Day 2: – BP: 5×5 @ 75% – Incline BP: 5×8 – Flat DB BP: 5×15 – Incline DB BP: 5×10 – Close-grip BP: 3×10 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Week 3:

Day 1: – BP: 5×3 @ 83%, 3×3 @ 84.5%, 2×2 @ 86% – Close-grip BP: 5×5 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Day 2: – BP: 5×5 @ 75% – Incline BP: 5×8 – Flat DB BP: 5×15 – Incline DB BP: 5×10 – Close-grip BP: 3×8 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Week 4:

Day 1: – BP: 5×3 @ 84.5%, 3×3 @ 86%, 2×2 @ 87.5% – Floor press: 5×5 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Day 2: – BP: 5×5 @ 75% – Incline BP: 5×8 – Flat DB BP: 5×15 – Incline DB: 5×10 – Close-grip BP: 3×8 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Week 5:

Day 1: – BP: 5×3 @ 86%, 3×3 @ 87.5%, 2×2 @ 89% – Slingshot: 5×5 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Day 2: – BP: 5×5 @ 75% – Incline BP: 5×8 – Flat DB BP: 5×15 – Incline DB: 5×10 – Close-grip BP: 3×8 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Week 6:

Day 1: – BP: 5×3 @ 87.5%, 3×3 @ 89%, 2×2 @ 90.5% – Close-grip BP: 5×3 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Day 2: – Paused BP: 5×5 @ 75% – Incline BP: 5×5 – Flat DB BP: 5×15 – Incline DB BP: 5×10 – Close-grip BP: 3×8 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Week 7:

Day 1: – BP: 5×3 @ 89%, 3×3 @ 90.5%, 2×2 @ 92% – Floor press: – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Day 2: – Paused BP: 5×5 @ 75% – Incline BP: 5×5 – Flat DB BP: 5×15 – Incline DB BP: 5×10 – Close-grip BP: 3×8 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Week 8:

Day 1: – BP: 5×3, 90.5% 3×3 @ 92%, 2×2 @ 93.5% – Slingshot: 5×3 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Day 2: – Paused BP: 5×5 @ 75% – Incline BP: 5×5 – Flat DB BP: 5×15 – Incline DB BP: 5×10 – Close-grip BP: 3×8 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Week 9:

Day 1: – BP: 5×3 @ 92%, 3×3 @ 93.5%, 2×2 @ 95% – Close-grip BP: 5×3 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Day 2: – Paused BP: 5×5 @ 75% – Incline BP: 5×5 – Flat DB BP: 5×15 – Incline DB BP: 5×10 – Close-grip BP: 3×8 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Week 10:

Day 1: – BP: 5×3 @ 93.5%, 3×3 @ 95%, 2×2 @ 96.6% – Close-grip BP: 5×3 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Day 2: – Paused BP: 5×5 @ 75% – Incline BP: 5×5 – Flat DB BP: 5×15 – Incline DB BP: 5×10 – Close-grip BP: 3×8 – Skull crushers: 5×12 – Triceps extensions: 5×20 – Ab wheel: 5×25

Publicités

Laisser un commentaire

Entrez vos coordonnées ci-dessous ou cliquez sur une icône pour vous connecter:

Logo WordPress.com

Vous commentez à l'aide de votre compte WordPress.com. Déconnexion / Changer )

Image Twitter

Vous commentez à l'aide de votre compte Twitter. Déconnexion / Changer )

Photo Facebook

Vous commentez à l'aide de votre compte Facebook. Déconnexion / Changer )

Photo Google+

Vous commentez à l'aide de votre compte Google+. Déconnexion / Changer )

Connexion à %s