Day 1: Monday (Hypertrophy). Exercise (12 RM Loads). Set #1. Set #2. Set #3. Squat (high bar, close stance). 3 sets of 12 reps, 60 seconds rest. Bench Press. |
12 Week Bench Press Program Spreadsheets. Here is a filtered list of powerlifting bench press programs that last for 12 weeks. |
This 12-week bench press program outlines a heavy and light day each week. The heavy day focuses on working up to a heavy single at a percentage of the lifter' ... |
15 июл. 2021 г. · Working from 90% of 1RM to 102.5% of 1RM in 12 weeks, the program calls for heavy single work with rep ranges of 3 to 5 on heavy days and ... |
12 Week Bench Program. Day 2, Day 1. Week 1. Movement Sets 3 3 3 3. Reps 10 10 20 - %1RM 55% - RPE 9 9 9. Movement Sets 3 3 |
25 янв. 2019 г. · The GIllingham Bench program is a 2 day/week program that runs for 12 weeks. On this program you have both a Heavy and a Light day. |
Build a bigger bench press with this intense and effective 8 week specialization program that features two pressing workouts per week. Link to Workout: https:// ... |
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