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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 2 (Thursday)

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 5

Weighted Dip

Equipment
Sets
4
Reps
9
Rest
--
Load: Heavy
Exercise 4 of 5

Key Press

Equipment
Dumbbells
Sets
5
Reps
10
Rest
--
Load: Heavy
Exercise 5 of 5

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
5
Reps
20
Rest
--
Load: Light
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