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The Bench Press Program to Add 20 Pounds to Your Max in 10 Weeks

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Routine

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Day 1 (Monday)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Floor Press

Equipment
Barbell
Sets
5
Reps
3
Rest
--
Load: 75%
Exercise 3 of 6

Dumbbell Row

Equipment
Dumbbells
Sets
5
Reps
20
Rest
--
Exercise 4 of 6

Rope Pushdown

Equipment
Cable Machine
Sets
5
Reps
20
Rest
--
Exercise 6 of 6

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
5
Reps
10
Rest
--
Load: Light *To be done as a superset with Dumbbell Front Raise
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