I got this bench program from a fella from Oklahoma he says it works well, I've used it so far and its doin pretty well, on my light day chest however what do I base 80% of my max off of, to me that would be heavy. ? Anyone with any additional info feel free to make any suggestions on any part of the program.
This works hands down,
MONDAY
Chest & Tricep
Pyramid - Benchpress
10 x 60% or 50% Max. Benchpress
8 x ADD 10-20
6 x ADD 10-20
4 x ADD 10-20
2 x ADD 10-20
4 x Minus 10-20
6 x Minus 10-20
8 x Minus 10-20
10 x Minus 10-20
Dumbell Flys = 3 sets 8 reps
Incline Bench = 3 sets 8 reps
Triceps
Close Grip Bench = 3 sets 8 reps
Tricep Push Downs = 3 sets 8 reps
Tricep Extensions = 3 sets 8 reps
TUESDAY
Back & Biceps
Back
Pull Downs Behind Head = 3 sets 8 reps
Pull Downs Chest = 3 sets 8 reps
Low Lat Pulls = 3 sets 8 reps
Biceps
Straight Bar Curls = 3 sets 8 reps
Preacher Curls (close grip) = 3 sets 8 reps
Dumbell Curls = 3 sets 8 reps
WEDNESDAY
Legs = 3 sets 8 reps Or Pyramid
Squats = 3 sets 8 reps
Leg Extension = 3 sets 8 reps
Leg Biceps = 3 sets 8 reps
Calf Raises = 3 sets 8 reps
Power Cleans = 3 sets 8 reps
THURSDAY
Chest & Tricpes - Shoulders (light chest)
Benchpress = 3 sets 8 reps 80%
Dumbell Flys = 3 sets 8 reps 80%
Decline Bench = 3 sets 8 reps 80%
Triceps
Close Grip Bench - Pyramid - same as Benchpress
Tricep Push Downs = 3 sets 8 reps
Tricep Kick Backs = 3 sets 8 reps
Shoulders
Front Pulls = 3 sets 8 reps
Behind the Neck Press = 3 sets 8 reps
Front Press - (military) = 3 sets 8 reps
FRIDAY
Repeat Back & Biceps
SATURDAY
Legs - Repeat
REST AT LEAST ONE DAY A WEEK!!!!!!!!!!!!!!!!!
HAVE A GOOD WORKOUT!!!!!!!!!!!
This works hands down,
MONDAY
Chest & Tricep
Pyramid - Benchpress
10 x 60% or 50% Max. Benchpress
8 x ADD 10-20
6 x ADD 10-20
4 x ADD 10-20
2 x ADD 10-20
4 x Minus 10-20
6 x Minus 10-20
8 x Minus 10-20
10 x Minus 10-20
Dumbell Flys = 3 sets 8 reps
Incline Bench = 3 sets 8 reps
Triceps
Close Grip Bench = 3 sets 8 reps
Tricep Push Downs = 3 sets 8 reps
Tricep Extensions = 3 sets 8 reps
TUESDAY
Back & Biceps
Back
Pull Downs Behind Head = 3 sets 8 reps
Pull Downs Chest = 3 sets 8 reps
Low Lat Pulls = 3 sets 8 reps
Biceps
Straight Bar Curls = 3 sets 8 reps
Preacher Curls (close grip) = 3 sets 8 reps
Dumbell Curls = 3 sets 8 reps
WEDNESDAY
Legs = 3 sets 8 reps Or Pyramid
Squats = 3 sets 8 reps
Leg Extension = 3 sets 8 reps
Leg Biceps = 3 sets 8 reps
Calf Raises = 3 sets 8 reps
Power Cleans = 3 sets 8 reps
THURSDAY
Chest & Tricpes - Shoulders (light chest)
Benchpress = 3 sets 8 reps 80%
Dumbell Flys = 3 sets 8 reps 80%
Decline Bench = 3 sets 8 reps 80%
Triceps
Close Grip Bench - Pyramid - same as Benchpress
Tricep Push Downs = 3 sets 8 reps
Tricep Kick Backs = 3 sets 8 reps
Shoulders
Front Pulls = 3 sets 8 reps
Behind the Neck Press = 3 sets 8 reps
Front Press - (military) = 3 sets 8 reps
FRIDAY
Repeat Back & Biceps
SATURDAY
Legs - Repeat
REST AT LEAST ONE DAY A WEEK!!!!!!!!!!!!!!!!!
HAVE A GOOD WORKOUT!!!!!!!!!!!