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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 4

Floor Press

Equipment
Barbell
Sets
5
Reps
1
Rest
--
Load: 50%
Exercise 2 of 4

Rope Pushdown

Equipment
Cable Machine
Sets
5
Reps
20
Rest
--
Load: Light
Exercise 3 of 4

Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Load: Light
Exercise 4 of 4

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
5
Reps
20
Rest
--
Play How to
Load: Light
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Also by vkim

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